15cal ROW
5 Snatch anyhow
15cal bike
5 c&j anyhow
15cal ski
5 devils press

Maintain steady pace, do 5-10 rounds.

Row 30min, try maintain steady pace

10 kierrosta aikaa vastaan:

• 20cal SkiErg
• 5 maastaveto kehonpainolla

Paino kommenttiin.

For Time:
20 thruster 50 kg
5 burpee box jump
15 thruster
10 burpee box jump
10 thruster
15 burpee box jump
5 thruster
20 burpee box jump

Morning

20 min walking
106/128

Afternoon: 140 min

1.Skill
A. HSW practice for 20 min
B. ring MU practice for 35 min
- Progressions

2.Strength
A. Alternate A1 / A2 for 10 rounds as a superset, start a new superset every 2 minutes
A1. Strict muscle up – 1 to 5 > feet on 20" box
3 3 3 3 3 / 3 3 3 3 4
A2. Hamstring machine x 5 sets
1*10*7.5 4*8*7.5 kg
A2. Quads machine x 5 sets
5*10*25 kg

3.Jacked gymnastics
A1. 1 x max ring support hold, 2 min rest
30 sec.
A2. 3 x 50 % of max hold = 15 sec.
B1. 1 x max closed tuck front lever hold, 2 min rest
25 sec.
B2. 3 x 50 % of max hold = 12 sec.
C. 1 x max strict T2B
14 reps
3 x 50 % of max set = 7 reps

4.Skill / Muscle endurance circuit
A. 15-minute AMRAP
5 to 12 Strict pull up > 8
5 to 12 Strict ring dip > 5
10 pistols/side or 10/side high box step up w/ controlled tempo, 24-30″
1 round of ab-circuit #2 (VIDEO) in a 2-minute window:
Hollow rock – 10 reps > 8 reps
V-up – 10 reps > 8 reps
Side plank lifts + twist – 10 reps / side > 8 reps
Hollow hold – 10 seconds > 8 sec
Result: 2 rounds + 12 side plank lifts

5.Cool down
5 min AB

10 rounds of

1 power snatch every 45s

warm up
12 min emom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

---

Paused Deadlift
7x2 @82% of 3rm
*Pausing 2 Seconds at the knee

Morning: 20 min

1 min walk / 1 min run
129/147
7.33/5.47 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 20 min
- Progressions

2.Weightlifting
A. Snatch – 9 x 1.1.1 @ 65-85%, every 90s.
35 37.5x 37.5 / 40 40 42.5
42.5 45x 45

3.Strength
A. Alternate A1 / A2 for 9 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 4 @ 70-75%
A2. Strict muscle up – 1 to 5 (Increase overall volume of reps from last week) > feet on 20" box
3 3 3 3 3 / 3 3 3 3 4

4.Jacked gymnastics
A. 2 rounds:
- 90 % of max ring support hold / 24 sec.
- 90 % of max closed tuck front lever hold / 12 sec.
- 90 % of max strict T2B / 12

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge and/or Thoracic Flow

4 squat cleans

no tng

6 rounds for time:
5 Ring muscle ups
10 alternate arm slamball thrusts 10#
10 squats w/ slamball 10#