5 rounds
min 1. 5-10 kipping pull up, unbroken, stop when you lose the swing
min 2. 12 wallballs, 20/15 lbs
min 3. 5-10 x kipping toes to bar, stop when you lose the swing
min 4. 12 burpees
min 5. 5-10 kipping chest to bars
min 6. 12 sumo deadlift high pull 40/30 kg
All together this takes 30 min.

-Kippi
-Kippileuka
-Kippi rintatankoon
-Kippi napatankoon
-Bar MU hypyllä
-Bar MU kumpparilla

-Negatiivinen Bar MU

12 Box Jump,
6 Pull-Up,
12 KBS

OHS 3 x 3, climbing. AHAP! Tavoitteena raskaampi kuin viime viikolla.

1-2 Rope Climb,
5-10 Passthrough,
1-3 Wall Climb

5 Rounds in teams of two:
5 Overhead Squats 45/30kg
10 DB Snatch
30 Double Unders

Complete your round as fast as form allows and then rest while partner is working.
Repeat until you have completed 5 rounds each.
Pick a challenging weight for the dumbbell.

5 rounds:
Run 400m,
10 Thruster (50/35kg)

1-2-3-4-5…5-4-3-2-1 reps
Strict Pull Ups
Strict Push Ups

*In pairs. 1 work-1 rest

Partner assisted pull ups
Elevated arms
Full ROM (range of motion)

Working in Pairs:

6 Rounds Total (3 Each)
Run 800m
Row Distance

One athlete will run 800m loop whilst other athlete rows for distance & then rotate after each run.