For time

• 10 dumbbell push presses
• 10 kipping pull-ups
• 10 burpees
• 30 double-unders

Part A).
Skill Primer
Hang Muscle Clean, Hang Power Clean & Pause Split Jerk
(5-8 sets x 2+2+2 / 0:02 pause in the dip)

Part B).
Hang Clean, Push Jerk & Split Jerk
(8 sets x 2+1+1 / 60%-75%)

Snatch deadlift
3x8

Ring Muscle-up Drills / Capacity

2 to 3 rounds of:

5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap

2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Scapula wall slides
5m/side KB rack duck walk
+
HSW prep
6 – 8 Single-arm elevation leans in box pike position, alternating
5 Seated overhead pulses + 10-sec hold
0:15-0:20 Wall-facing flutters
0:15-0:20 Wall-facing handstand weight shifts
+
Build to workout weight for HPC/FS/PJ
* Set up and practise the other movements in-between sets
+
@ increasing pace
10 (cal) SkiErg
5 Hang power cleans @ workout weight
10 (cal) SkiErg
5 Front squat @ workout weight
10 (cal) SkiErg
5 Push jerks @ workout weight
25’/7.62m HSW
4 DB box step overs, 24/20” @ workout weight
1 Rope climb

askelkyykky paikoillaan, etujalan kantapää ilmassa. Focus pohje/nilkka ja etureisi.

Deadlift

1) Find days 1RM
*Varovasti sitte prkl, formi edellä

B) 2x10 Drop set @50-60% From 1RM

Strength

A) 3x Superset:

-10/10 Bulgarian Split Squat (2x DB)
-20m Backwards Sled Drag (link)

B) 3x Superset:

-15-20 GHD Hip Extension
-10/10 DB Row

Metcon

For Time:

• 5k BikeErg (Zone 2)

Into,

10x 2min amrap:

• 10 WB
• 10 Heavy DB Snatch +Easy Bike for the rest of the time

Into,

5k BikeErg (Zone 2)

*Eli alkuun pk vauhtia 5k pyörällä ja sitten 10x2minuutin amrappia. Aina alkuun 10wb + 10db snatch ja loppuaika mitä siitä kahesta minasta jää, teet easy pyörää. Ja sitten aina alusta x10

40min EMOM

1) 20 GHD
2) 45s Row
3) 10 Heavy DB Thruster
4) 1 Set of Deficit s. Hspu
5) Rest

REVERSE LUNGE + BENT OVER ROW

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse lunge perään

• Mies-nais -pari
• AMRAP8:
  • 5/10/15/20/25... of: T2B / pull-up (no butterfly), split anyhow sekä liikkeen että tekijän suhteen
  • 10x10m shuttle run (juoksijaa ei saa vaihtaa kesken 100m matkan)