50 min
1 min walk/1 min run
126/158
6.57/4.28 min/km
7.25 km

ROW in pairs

YOU GO I GO x2
400m
40sec rest
300m
40 sec rest
200m

6 x 150m sprints (rest when player 2 rows)

3 min rest

YOU GO I GO
400m
40sec rest
300m
40 sec rest
200m

75# max on last round

Grace
30 Clean and Jerks for time
135/95

Strength
3 rounds
Back Squats 6 reps
Max L Sit

Conditioning
Buy In 30 Box Jumps
21,18,15,12,9
KB Step Ups
Situps
SDHP
Buy Out 30 Front Rack Lunges

Strength: pull up programme week 4.

Wod: for time
1600m run
10 BMU
10 HSPU
800m run
10 T2B
10 pistols
400m run
20 burpees

Wod: aim to keep steady pace on run 80-90% then move efficiently on gymnastics movements. Aim to go unbroken and transition slowly between movements

"snatch balance" + Valakyykky RM
1+1@95%
1+1@90%

Stopilla takakyykky 3RM
3@95%
3@90%

1/4 kyykkyhyppy
3x3@50%

Pystypunnerrus 3RM
3@95%
3@90%

10min jokaisella akavalla minuutilla 2 x raakana tempaus riipusta

1RM Overhead Squat (105)
1RM Bench Press (135)
1RM Clean (145)

Skill Work:
Ring Dips- (3 sets of 5)
Pull Ups- (work on butterfly tech)
HSPUs - (3 in a row 3 sets)
Double Unders -(10 in a row)

Warm up - push up walk down length of gym

Tabata: record your low round

-Bottom to Bottom Air Squat (7)
-Pull Up (2)
-Hand Release Push Up (5)

-Sit Up (9)

Range:
Squats - 7-13
Pull ups - 2-5
Push ups - 5-11
Sit up - 9-11