130 min
Warm up EMOM14 + 18 m HSW
1.Gymnastics: Ring MU Practice for 60 min
A. Technique drills
- Kipping drills w/ towel between feet
- Hips to rings
- Turn with band
B. Ring muscle up
- Total of 20 attempts, 13 x 1 muscle up + 7 fails

2.Strength
A. Front squat 3x3@ 77%, tempo 05X1
- 3 High box squat jumps (boxihyppy kyykyn kautta) after sets
- Rest as needed
77 % = 67.5 kg, scaled to 65 kg

B. 3 sets of:
15-20s Bottom of Dip hold
30+30s One legged GHD Back ext hold
8 Strict chest to rings (false grip)

8 Rounds for time:

8 17.5KG DB Snatches each arm
50m Waiter's Walk (L) (Arm fully extended overhead)
8 Burpees
50m Waiter's Walk (R) (Arm fully extended overhead)

2 X 30s L Hang afterwards

Tempausvetoja 7x2

45 min aerobic work
1 min walk/2 min run
6.6 km
134/163
6.52/4.49 min/km

6 rounds for time of:
Run 400 metres
Row 20/15 calories

Rest exactly 2 minutes between each round. Record your total time excluding the last rest period.

FINAL TEST

For time.

Video http://bit.ly/2KTUayW

Strength:

Strict PRess: 12x95, 12x115, 12x125
Bent Rows: 12x135, 12x155, 12x175, 12x195

Metcon:

4 Rnds: 300m Row, 20 K2E, Burpee Brd Jump (100ft) - Rest 2 min between rounds

Time: 18:23

1st Strickt HSPU
2nd Strickt C2B

10 minutes in the following pattern

30 sec @300-350watts
10 sec @400-450watts
10 sec @500-550watts
10 sec @650-700watts
1 min rest

Dumbell Burpees to shoulder press - 10 reps
High Knee Skip ropes - 200
5 Sets for time