120 min
WU for 20 min

1.MU
- Drills
- MU 5x1 + 10x2

2.Squats
A. Back squat
5x70 % 62.5
5x80 % 72.5
2x85 % 77.5
3x90 % 82.5

B. Front squat
6x65 % 52.5
6x75 % 55
6x80 % 65

New set every 3 minutes

5 rounds for time
30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull
20 Ghd
50m Bear hug walk 80kg
30cal Bike
2 min Rest between rounds

Conditioning
”Split triplet, ish”

5 Rounds for Time
5 Strict Pull Ups
100 Double-Unders
10 Dumbbell Hang Split Snatches (45/35 lb)
10 Dumbbell Hang Clean-and-Jerks (45/35 lb)
Time Cap: 20 minutes

This event is a modified version of Games 2019 event Split Triplet. Only the pegboard is changed into strict pull ups and Dumbbell weight is scaled into lighter weight. (Games weights were 80/55lbs) Remember the importance of scaling! Double unders should not take over 2 minutes and DB should not be too heavy. These are new movements for most so focus on technique.

Takakyykky

6 x 2 x 80%

Kyykkyyn työntö niskatsa, tempaus leveydellä

8 x 2 x 50-70% (te)

Työntöveto

1x3x100%
2x3x105%
1x2x110%

150 vatsaa.

Ski 50km

5 rft
1.2 km bike
12 dumbell snatch 24kg
8 hang power clean 60kg
4 ring mu

155 min
WU for 20 min

1.MU
- Drills
- MU 6x1 + 7x2

2.Strength
A. Weighted chin up
3 RM weighted chin up in 10 minutes
- 10 15 20 kg

B. Strict pull & push capacity - for quality:
Accumulate 20 strict chest to ring pull ups
- 5x4

Rest 2 minutes

C. Accumulate 40 horizontal ring rows
* Every time you break a set do 10 hand release push ups.
4x10+10

3.Conditioning
Row progression, week 5
2 rounds, r. 5 min between rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM
SPMS: 21, 22, 24, 26 + 21, 23, 24, 26
Avg. paces: 2.14.5 + 2.13.1
Avg. HR 166/175, 167/178

AM: 50 min
Warm up for 10 min
1.Rowing intervals
12 x 500 m @ 2:08-2:10/500 m pace
- Rest 30 s between sets
- Avg. pace 2.08.6/500 m
- Avg. HR 167/182
Cool down for 5 min

PM: 160 min
Warm up + COS 20 min

1.Ring muscle up practice
A. MU
- Drills
- MU+CTR 4 x 1
- MU 2 x 1 + 6 x 2
- MU x 18

B. Parallel blocks (alternating bottom of dip swings and) support swings
- 10x 3+3+3+3 > 5 x 10

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

2.Butterfly practice
- Bfly - 6 8 8
- Kip swing + CTB - 6x3+3 2x4+4

3.Split jerk
- Heavy triple from blocks

5 rounds at increasing pace
1.2km Run
:30/side x One Arm Plank
Rest as needed to achieve a faster pace on the next round

Watch out for the deepest penetration!!!

Weighted pull-up 7x1

50%