135 min

1.Skill
A. BMU practice for 40 min
- Progressions
- BMU 11 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 5 x 3 @ 85-90%, rest 3-4m between sets.

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 1 RIR, rest 1m before B2
> Negative strict parallette HSPU x 3 reps as slow as possible
> 45 lbs DB + abmat, 3 3 3 3
B2. Hip thrust - 8 reps @ AHAFA, rest 90s before B1
60 60 65 65 kg

C. Alt for 3 rounds:
C1. Quads machine
10*27.5 10*30 10*30 kg
C2. Hamstring machine
8*7.5 7*10 8*10 kg

60 GHD SITUP
THEN 6RFT
6 OHS #35
6 TGU #16

125 min

1.Skill
A. HSW practice for 10 min

2.Jacked gymnastics
A. Straight Arm Pull
Accumulate 3 minutes of closed tuck front lever
25 + 25 + 25 + 25 seconds = 100 seconds

B. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
- Butterfly Pull-up with Pause (Practice for 5-10 minutes)
Hold the top position for 3s.

C. Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed > done E3MOM.
C1. Weighted Chin-up (10 x 4, rest as needed)
10 x 4 x 5 kg
C2. Weighted Strict Ring Dip (10 x 4, rest as needed)
10 x 4 x 5 kg

3.Strength
B. Rotate B1 / B2 / B3 for 3 rounds
B1. Back rack walking lunges, 8 steps/side
45 45 45 kg
B2. Single leg Bulgarian KB deadlift – 8/side @ AHAFA, tempo 2010
16 16 16 kg
B3. Single arm KB Front rack carry – 30m/side @ AHAFA
20 20 20 kg

in 5 min
40 BJ + maxrep burpees/bodybuilders

Aktiivista läpäilyä, huoltoa/uintia sekä että

7x3 Push Jerk @60% RM

90 min

1.Jacked gymnastics 6.3.2018
A. 2 rounds:
- 10 x seal pass-through
- 45s kneeling thoracic stretch on each side
- 60s shoulder flexion bounces with bar
- 60s of neutral crab extensions

B. Complete:
- 2 x 1 jump to arch
- 5 x 1 high pull
- 3 x 1 hips to bar
- 5 x 1 bar muscle-ups > 10 x 1 reps

2.Jacked gymnastics 5.3.2018
A. 3 rounds:
- 20 x palm push-ups
- 20 x 90’ palm push-ups
- 20 x extensor push-ups

B. Forearm Assisted Handstand Hold - Progressive 2 (5 Rounds for time)
- 5 x 50% of max hold from the test week week > 5 attempts, max time

C. 10 rounds:
- 30s max wall facing shoulder taps
- 30s rest

D. Complete:
- 3 x (3 kip swings + 5 bottom half straight leg TTB)
- 3 x 5 pull to closed tuck front lever
- 3 x 8 v-sits
- 3 x 20 banded straight arm lat pull-down

For time:
50 box jumps
50 jumping pull-ups
50 kb swings (35#)
50 walking lunges
50 KTE
50 push press (45#)
50 back extensions
50 wall ball shots
50 burpees
50 double unders

Split Jerk, four doubles

60 cal assaultbike
60 cal skierg
60 cal row