Shoulder press 3,3,3,2,1

Every 10min for 6 sets:
- 800m Bike
- 800m Run
Score the average time it took you to complete a set.

• every minute 7 target burpees (Starting w c2b, so first burpees 1:00)

135 min

1.MU
- Drills
- MU 15 x 1

2.Conditioning
- Intervals from The Training Plan: Competitor SPP
(rope climbs changed to pull ups)

• Warm up & main set

A1. 8-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
10 pull up
8 Burpee box jump overs, 24/20”
12 DB Hang snatch, alternating @ 22.5/15 kg
Reps: 2 rounds

Rest 3 minutes before A2

A2. 7-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
9 pull up
6 Burpee box jump overs, 24/20”
9 DB Hang clean and jerk/push press, alternating @ 22.5/15 kg
Reps: 1 rnd + 9+6+3 clean & jerk

Rest 3 minutes before A3

A3. 6-minute AMRAP
Buy-in: 50/35 (cal) Assault bike
+
AMRAP in the remaining time
6 pull up
4 Burpee box jump overs, 24/20”
6 DB Hang clusters*, alternating @ 22.5/15 kg
Reps: 2 rounds

Deadlift on a plate 6-8-10-8-6 reps

120 min
Warm up 15 min

1.GS
A. HSW 15 min
- 25 m

B. Ring muscle up practice 40 min
- Skill drills
- MU 5x1 + 5x2
- Total of 15 MU

2.Aerobic work
A. 3 rounds:
3 min easy Bike
6-10 False grip ring rows -8
3 min easy Row
Tough effort Deficit push ups - 8

3.Upper body mobility

AMRAP 10
10m Kettlebell lunges (rack position) 24 kg
15 Russian twists (heels of the floor) 16 kg KB
20 American swings 24 kg

3 Rounds for time of:

5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"

120 min

Warm up for 10 min

A. HSP week 11, day 1
Back squat 5x50 5x57.5 3x65 2x75 1x77.5 1x85 87.5 ei
Front squat not done

B. Olympics / Jyrkin tunti
1. Drop snatch / tankojumppa
2. Te-veto nivuselta x 2-3 + tempaus riipusta
3. Te sj
4. Mahatempaus
5. Tempaus maasta
6. Rv + työntö yhdistelmät, kuusi erilaista, paino 37.5 kg

C. Back squat
5x40 5x50 5x60 5x70 5x70

D. Stopper back squat
3x40 2x50 2x60 1x70 2x1x75

E. Hypyt nonstop kolmen boksin yli permannolla
20", 24", 30"

4 rounds for time:
15 GHD situps
12 Box jump overs@60/50cm
9 Thruster@60/40kg
2 mins rest

3 rounds for time:
1000m / 800m row
2' rest