AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 4 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.05, 2.05, 2.04, 2.05
- Rest 2 min

B. 4 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.02
HR: 162/182
Cool down for 10 min

PM: 90 min
Warm up for 15 min

1.HSPU Strength
A. Pike push up: Accumulate 20-30 Reps
- 25 reps

B. Box Pike HSPU: Accumulate 20-30 Reps
- 24 reps

2.Back squat
4x4 @ 80-82.5 kg

3.Reverse hyper
4x15
- 30 40 40 40 kg

*4.Accessory *
Isometric shoulder press at endrange 3x6x3 s.

15 min of kipping skills:
10 lat pressdowns thighs on foamroller
10 kip swings
10 banded hollowhold pressdowns
10 archrocks with stick
5 kip swings with press downs.

Jos kippiliike hallussa harjoitellaan perhosleukoja/C2B tai bar muscle upia.

Bench press 5x6 @70%

100x Deadlift (bodyweight)
Everytime you brake:
15x V-up

Tc: 20min

Amrap 20min
30x DU
20x DB Snatch (15/22,5kg)
10x DB Lunge (2x15/2x22,5kg)
5x Pull up

Monday 19th
Warm up
3 rounds
30 jump rope
5 inchworms
10 walking lunges

Back rack forward lunge
E2MOM x 5
10 reps (5 each side)
Staying at the same weight

WOD
500m row
20-15-10-15-20
Push ups
Walking lunges
1000m bike

A:
Ring rows 3xMax eller SA DB rows 3x10-15

3xMax static hang from bar

B:
Kipp swing 4x20sec(använd band vid behov)

Second kipp 10x1

C:
Jump in to high knees 5x3

Jumping bar MU 5x3

• 5-5-5 of:
BB Back Squats
85-90% 5RM

40 minutes, with partner.
Other:
20 Step to Box 24/20" with 2x22,5/2x15kg Dumbbells
50 Sit Ups
10 Box Jumps
30 Medball Squat clean 9/6kg (20/14p)
Other:
Row same time.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
WRK for 20:00 mins-record reps
25 burpees
50 air squats or goblet(choose weight)
25 push ups
50 body weight lunge or goblet(choose weight)
25 jing jangs(5yd shuttle runs)
50 sit ups
25 jing jangs(5yd shuttle)
50 body weight lunge or goblet(choose weight)
25 push ups
50 air squats or goblet(choose weight)
25 burpees

Finisher
100 bicycles
1:00 samson stretch

• 1-…-1 of:
BB Squat Snatch
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep.