AMRAP 12mins
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
Row 250m

21/18 Calorie Assault Bike or Ski Erg in place of Run
GOAL : 3+rounds

Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)
7 x ( 1+1) x 70 - 80%
Send Off 1:30

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

10min emom
Beginner:
Odd: Band assisted kipp swing
Even: SL assisted kipping pull up
Intermediate:
Odd: Kipp swing
Even: jumping kipping CTB
Advanced:
Odd: Jump in to big swing
Even: jumping bar MU
+
Test pull up, ctb or MU
+
2rounds
1min on/2min off for 7min(3sets)
TnG Clean & jerk @ light weight, goal is unbroken 60sec of work
5min rest between rounds

5 Intervals 3’ ON, 1’ OFF of:

12 pistol squat alt

10 DBs Devil Press 2x22,5/15

in the remaining time max reps:

box jumps over

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

Scaled: Kick up to a wall and only do the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo strict pull-ups. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

Scaled: Use a band

• 4 x 8–12 barbell bent-over row with a 1 s pause on top. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

CONDITIONING
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
50 Kipping Handstand Push-ups
*One person works - split as desired.
- Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
Rx+: Strict Handstand Push-ups

FINISHER
AMRAP 10 of "Bodybuilding:"
10 DB Hammer Curls
10 DB RDLs
30 Plate Russian Twists (total)
Rest 60s after each round.
*Done individually - not with a partner

EXTRA CREDIT
10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

COOLDOWN
Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.

Kipping Bar MU technique
Kipping Pull up
Strict Bar Mu
Strict Pull up

Gymnastic complexes on the bar

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min