A1: Ring pull ups pronated 2set + Ring chin ups Supinated 2set
A2: Broad jumps 4x3
A3: SL elevated calf raises 4set
B1: SA Kb Rows 2set/arm
B2: SL hip thrust 2set/ben
C1: Reverse DB flys 2set
C2: Concentrated SA DB biceps curl 2set/arm

Warm-up:

50 - 100m Easy

Main Swim:

2 x 500m Swim

Rest 6:00 Between

4 x 50m Fast

Rest 1:00

Between

Cool Down 50-100m

for time

Back squat

3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-96%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

EMOM30
1) 3-5 pull-up
2) 3-5 kipping HSPU
3) 10 vatsalihasliike

Chest Supported Dumbbell Row 4 x 5, Go Every 2:30

Scull Crushers w/ DB´S 4 x 8, Rest 2:30

Strict CTB 3 x Max Reps, Rest 2:30

Shoulder Press 6,5,4,3 Go Every 2:30

TTB

A) 3rds of:
10-12 abmat kip swing
12-15 lay down toes to rig

B) w partner: 3 rounds (for quality)
Hanging hollow press down 6-12
”Ttb tension” (box assisted arch to ttb) 5-10

C) kipping ttb / kipping leg raise practice

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski or bike for meters rest of the time
rest 3 minutes between sets

Part A).
Skill Primer
Pause Muscle Clean & Press from Split (5-8 sets x 2+3 / 0:03 pause below knees)

Part B).
Pause Clean & Split Jerk
(8 sets x 1+1 / 75%+ / 0:03 pause below knees)

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike