Morning: 60 min
A. Aerobic work, 3 rounds:
8 min Ski
2 min rest
8 min Bike
2 min rest
122/143, NB only

Evening: 150 min
Warm up EMOM14 + 10 m HSW
1.Own skill
- BMU practice for 10 min
- 6 x 2 = 12 reps

2.JG PP 10.10.2018
A. Complete:
- 3 x 5 ring swing
- 3 x 5 rocking arch
- 3 x 5 box assisted HTR
- 5 x 1 HTR
- 3 x 10 floor assisted strict muscle up
- 2 x 3 turn with band
- 3 x 1 MU as.
- 2 x 1 MU + 3 fails
- Total of 5 MU
C. 3 rounds:
- 60 s. straight arm plank hold

3.Weightlifting
A. Snatch from blocks warm up:
3-4 sets of: Snatch high pull to chin + Muscle snatch
25 25 25 kg
B. Snatch from blocks (above the knee)
Build to daily 3 RM

2.Strength
A. Front squat 3x1 @ 85%
- Rest as needed
75 75 75 kg

B. Accessory
B1. Barbell hip thrust
3x10 @ medium weight - 55 kg
B2. Three point row
3x10 @ medium weight - 35 lbs

Tuplanaruhypyn perusteet

Käsilläseisontapunnerrus
Käsilläkävely

80 min
1 min walk/1 min run
11.25 km
122/141
7.10/4.18 min/km
NB only

30min amrap:

• 20 Wall ball 3m (N 6kg / M 9kg)
• 20 SDHP (N 25kg / M 35kg)
• 20 Boksihyppy 50cm
• 20 Push Press (N 25kg / M 35kg)
• 20 Soutu (kalorit)

(Fight gone bad template. No rest.)

4 rounds for time:

500 m run
15 thrusters 20 kg
6 HSPU

Front squat
- 1 x 1 @105%

5 kip PU
30 sec HSH
5TTB
2WW

Front squat
- 5 x 5 @85%

5 Rounds of
4 Muscle-ups
7 HSPU
6/6 KB Snatches 24/16kg

I go they go push up ladder today. Push ups, diamond push ups, 3 point push ups, med ball push ups, claps and archers😎