90 min

1.Skill
A. HSW practice for 15 min

2.Conditioning
A. EMOM10
1) 1 BMU + 4 kipping HSPU
2) 8 cal AB

B. EMOM10
1) 5 TTB + 15 DU
2) 10 cal row

3.Mobility work for 30 min

21-15-9
Box Jump 20"
200 Meter Run

21-15-9
Wall Balls 12#
Medicine Ball Sit Ups 12#

21-15-9
T2B
200 Meter Run

Smolov week 7 day 1
1RM treenimaksimikokeilu

2x5 @40kg
2x5 @50kg
1 @80-90-100-110-120-130-135-143kg PR!!

bench press
10-5-3-3-1-3-3-5-10
rest 5'

"karen"

50 Double-Unders
3 Rounds of (3 C&J +10 T2B)
40 Double-Unders
2 Rounds of (3 C&J + 10 T2B)
30 Double-Unders
3 C&J + 10 T2B

1/2 Filthy Fifty every 20 min.

1 mile with 9kg medball
10 rounds of
10 wallballs
5 pull-ups
800 meter run
4 rounds of
10 wall balls
5 pull ups
400 meter run
2 rounds of
10 wall balls
5 pull ups

Kilpailupäivä 1, 130 min

Event #1, "Kolme ärrää"
For time:
500 m row
50 DU
5 rope climbs
50 DU
500 m row
Time cap 8 minutes
Result: 6.25, #1 :)

Event #2, "Upside down sprintti"
For time:
45m overhead carry 2 x 24kg/16kg
15m handstand walk
45m overhead carry 2 x 24kg/16kg
Time cap 5 minutes
Result: 10m handstand walk, #11

3 x

7 raskas wall ball
10 korkeaboxihyppy
-45 sek lepo
7 etukyykky
10 korkea boxihyppy
-45 sek lepo
7 vauhtipunnerrus
10 korkea boxihyppy
-45 sek lepo

15 min row intervals, 30sec Work, 30sec rest. Try to keep same pace throughout the intervals.