180 min
Warm up for 25 min

1.Snatch from low hang
A. H2

*2.Strength
A. 4 sets:
5 Shoulder press - 27.5 30 30 32
Max effort foot elevates Ring row - 13 9 9 8
- Rest as needed

3.Metcon
A. "Modified Chief": 5x3min on / 1min off:
3 squat cleans 40 kg
6 Push ups
9 Kb swing @ 24 kg
Total reps: 15 rounds + 1 clean

4.Strength
A. 4 sets:
10 sa. DB press - 25 25 25 25 lbs
8 seated rope pull up

B. 3 sets:
12 side lat. raise sta. - 10 10 10 lbs
15 bicep curl - 15 15 15 kg

C. 3 sets:
12 side lat. raise bea. - 2.5 2.5 2.5 kg
8 sa. DB row - 15 15 15 kg
7 bicep curl & press - 20 20 20 lbs

D. 3 sets:
8+8 Reverse lunge to knee lift
6+6 Half kneeling Bottom up KB press - 6 6 6 kg
15-20 s/side Side star plank

E. EMOM7: abs

150 min
Warm up + COS 20 min
- 10 TTB

1.HSW
- 13 m.

2.Snatch
A. 1 RM

3.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40 reps

B. Ring muscle up
- 11x1 + 3x2 - 17 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 reps in sets of 3-5 - 16 reps

4.Strength
A. 5 sets:
KB Bulgarian split squats x 6+6 - 16 kg
Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
Ring face pull x 8-14 - 8 8 8 8 8

170 min
Warm up + COS 25 min
- 10 TTB

1.HS Walk practice
- Body tightener x 3-4 sets
- Shoulder taps x 3-4 sets
- HSW - 23 m.

2.BFLY + BCTB
- BFLY - 40 reps
- Box CTB - 3x8 reps
- KCTB - 2x5 reps
- BCTB - singles 15x1 reps

3.Technique primer: Slow squat clean w/ empty bar

4.Squat clean from blocks
Heavy double for the day

5.Strength
A. 4 sets:
Reverse hyper x 20 (Heavy but controlled!) - 40 40 40 40 kg
Wide grip strict pull ups x Max effort - 10 9 8 8
- Rest 60-90 s. between sets

B. 3 sets:
8 sa. DB press - 25 25 25 lbs
7/s. bicep curl 25 25 25 lbs
20 pike leg raises

A,
For time:
Row, 1000 m
Ski Erg, 250 m
30m Double Kettlebell Front Rack Walking Lunge @24/16kg
Row, 750 m
Ski Erg, 500 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 500 m
Ski Erg, 750 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 250 m
Ski Erg, 1000 m

Goal: sub 30 mins

B,
Tempo Strict Press 6-6-6, using heaviest weight per set
Tempo Goblet Squat 8-8-8, using heaviest weight per set

Tempo Strict Press- 3 secs down and 3 secs up, RPE 7/10
Tempo Goblet Squats- 3 secs down and 3 secs up, RPE 7/10

10 x 1 min on / 1 off
Vaihdellen vuoroin A ja vuoroin B, molemmat viidesti.

A 9 cal soutu + maksimitoistot wall ball

B 9 burpee + maksimitoistot boksihyppy

For time
100 du
21 power clean 70kg
21 bar facing burpees
100 du
15 power clean 70kg
15 bar facing burpees
100 du
9 power clean
9 bar facing burpees

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

Back squat heavy 3rep of today
+
8rft
6 alternating DB/KB FRC reverse lunges AHAP
10 Dynamic push ups*
10 Russian twist with 15/10kg WP
*Pushups are performed by dynamically alternating hands on a 20kg WP."

Rest day

JH 60 min

15-Rep Max