110 min
Warm up & COS 20 min

1.HSW
- 25 m

2.BFLY + BCTB
- Bfly x 35
- Box 3 x 10
- BCTB singles 5 x 1
- Kip swing + CTB 4 x 4+4
- CTB + bfly 6 x 1+1

3.Back squat
Triples up to 75 % effort

4.Strength & accessory
A. 3 sets:
12 hip thrust - 60 60 60 kg
10 hamstring curls - 10 10 10 kg

B. 3 sets:
10 KB Jefferson's curls
10 leg raises on stall bars

Strict hspu 5 sets of 5 reps.
As heavy as form allows.

For time:

21-15-9
Pull Ups
12 - 9 - 6
Devils Press

** between rounds 50 Double Unders

Kipping HSPU 4x8

4 set of 8reps, one rep is full range plus half rep, chest tap to mid.

Rest 1min.

Back squat amrap @90%

Open 26.1

45-75min.: Easy aerobic pace

• Row / Ski / Bike / Run / Swim

Kyykky max1

170 min
Warm up + COS 20 min

1.HSW
- 15 m

2.BCTB
- Bfly 3x10
- Box 2x8
- KS+BCTB 4x5
- BCTB+hollow 10x1

3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort
- 4 kg x 3
- 3 kg x 3 2 3

B. Box Pike HSPU negatives w/ deficit 3x5
- 5 s. down
- 10 kg plates

4.Front squat
A. Build to max set of 4 for the day

B. 3x4 @ 90% of todays max
- Rest 2-3 min between sets

5.Hang power snatch cycling
A. Every 90 s. for 8 rounds:
5 Hang power snatches
- 30 30 32.5 32.5 32.5 32.5 35 35 kg

6.Accessory
A. 3 sets:
10-12 Seated DB Press - 10x25 8x25 11x20 lbs
8 Horizontal T-bar row - 30 35 35 kg