Horizontal straight & bent arm strength complex – 2 to 3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

– Rest as needed between rounds –

E3:00 x4:
6/6 weighted reverse lunge
12 d-db floor press

Med ball-band circuit

3 to 4 rounds for quality

5 Tall kneeling med ball chest throws
5 e/side Half-kneeling med ball rotational throws
10 e/side Pallof press
15 Face pulls
20 Band tricep pushdowns
4 minutes Cardio

30' AMRAP w. partner
100 DU (together)
80 cal row
60 partner wall ball
40 burpee
20 ttb
10 wall walk

10 double db front squat
10 burpees over db
10 push-ups
10 double db deadlifts
10 sit-ups

Interval chipper

YGIG

1min ON / 30sec OFF

Split reps as wanted during the one minute time frame ygig-style. Both rest 30 sec. Continue the reps until you reach the amount needed and then move on to the next movement.

100 Burpee
100 Sec HS-hold (wall/free stand)
100 T2B/K2E
100 Devil’s press 1x 17,5kg/12,5kg DB
100 Box jump overs
200 DU / 400 SU
100 KB Swing 24/16kg
100 Sec L-Sit (parallel/box/hang)
100 Cal row

TC: 42min (28 rounds)

60m sukkulajuoksu
40m kelkka
60m sukkulajuoksu
100 sit up
60 m sukkulajuoksu
40 m walk lunge
60m sukkulajuoksu
40m burpee
60m sukkulajuoksu
100 wall ball

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean and STOH
* Practice wall walks and bar muscle-ups between sets
+
1-2 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
8/6(cal) SkiErg
4 STOHs
2 Bar muscle-ups

– Rest 1:00 between rounds –

tall snatch + squat snatch 5x1+2 moderate

squat snatch up to heavy

8'EMOM
3 TNG power clean
2/2 front rack hold lunges
1 push press

♦️= hspu
♠️= t2b
♣️= thruster bb light weight
♥️= db hang snatch
🃏= 25 cal ääsbike