2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Half kneeling bottom-up presses
10 KB hike cleans, alt
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Barbell warm-up, 2-3 Rounds
5 Hang muscle cleans
5 Strict presses
5 Hang power cleans
5 Push presses
5 Overhead squats
5 Power clean and jerks
+
Build to workout weight for OHS/CnJ
* Few short sets of TTR and chest-to-bars between weights
+
@ workout weight
200m Row
6 Overhead squats
12 TTR
6 Power clean and jerks
6-8 chest-to-bars pull-ups
200m Row

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breathe.

Mobility for 25min

---

EMOM20 @zone 2
1: box step overs
2: shuttle run
3: box jumps (step down)
4: sit-ups

2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Bar muscle-up drills – 1-2 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)
+
Prep all the movements, find a good flow/rhythm for burpee box jump overs
+
@ workout pace
10/7 (cal) SkiErg
5 Chest-to-bar pull ups
4 Burpee box jump overs
– Rest 0:30 –
10/7 (cal) BikeErg
2 Bar muscle ups
4 Burpee box jump overs

Bar Muscle-up Drills / Capacity

Bar MU drills – 2 to 3 rounds of:

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap

– Rest 1.30 between roundS –

-+60s dead hang (use straps if possible)
-20 v-ups
-30m double KB OH carry
-20s ”free swim kicks” to swiss ball

EMOM 16

Minute 1 : 2 Thrusters @ Moderate Weight
Minute 2 : 18 Sit-Ups
Minute 3 : 6 + 6 Archer RingRows
MInute 4 : 20 Russian Twist 20/15kg

5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval, except last 1min RPE 7-8
- Rest 1min btw intervals
Score: meters