5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 4-6 reps
Strict Ring Dips 3 reps + Ring Support 0:10-0:20
Pistol Squats 10 reps
Strict Toes to Bar 4-6 reps

3:00 min bike, row or run

3 rounds
10 passthroughs
10 seated DB press

Bench press or push press
E2MOM
10-8-6-4-2
increasing in weight each time.
warm up to 50% of 1RM

WARMUP
5 min of single under or double under practice.
Alt. 5 min of hard cardio to warm whole body up.

50 squats change feet position after every 10 reps
30 squat rotations.

STRENGTH/SKILL
15-20min practice
Skill focus is to work on your pistol squat. Work from top down or from bottom position. You will integrate mobility in to this.
Reduce range of motion or use something to help you come out of the squat. like a stick or band.

Stay pain free during this practice. If you have had any surgery or problems recently. Go really slow!

( If you are badass at pistols....good for you) Do 5 sets of 10/ per leg Alternating. Weighted or bodyweight.

1. Do a pistol squat or try as good as you can. Establish the weaker side.
   -Use ball or stick to mobilise, massage foot soles 2min. Do ankle mobility/stretch 2 min. Retest pistol.

2. Mobilise, massage calfs retest pistols.

3. Mobilise behind knee and arround knee cap. (be gentle) retest pistols

4. Mobilise massage inside thighs 2 min per leg. Retest pistols.

5. Mobilise massage glutes, TFL, lower back. Retest pistols.

Film you improvements or take a photo so you can see what changes you are making.

WORKOUT

AMRAP 10min
5 pistols/leg
10 push ups
20 push press ( one arm 10/10 if needed )

Scale to one leg squat variations doable for you for this workout. There are many.

COOL DOWN.
5-10 min foamrolling body and calm breathing.

M)
Pull:
12-6-3-6-12

F)
Skill:
5 x 10 French Press
5 x 15 Push Up
5x 20 Banded Push Down

Metcon:
3min AMRAP
21 DL – sandbag
21 BJ
21 KB – 18
-Rest 3 min-
3min AMRAP
18 DL – Sandbag
18 BJ
18 Abmat Sit-ups
-Rest 3 min-
3min AMRAP
15 DL – Sandbag
15 BJ
30 Jump Rope Singles

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

Lepopäivä, Deload alakaa.

Pitkäää peekoo likuntaa luvassa.

45 min row 135 hr

6x4min on 2min off

In 4min:
3 wall walk
6 renegade row (3/3) 2x20/10kg
9 dbl DB hang power clean
AMRAP cardio for cals

Score is the least calories collected

Max freestanding handstand hold

"HELEN"

3 RFT tc

400MT RUN

21 K AS 24/16

12 PULLUPS