Box-kyykky 3x2x60% + 2x2x65% + 2x2x70% + 80%X1
Maastaveto 6x1x80%
Hyvää Huomenta 3x10
Salkkunostot 3x10
Vatsat kuminauhalla 50 toistoa "polvilta" + 50 toistoa seisoen

2-5 set, rest as needed:

1) Hollow Rock 360
2) 60sec Active/Passive Hang
3) 10-15 Banded Good Morning
4) 5+5 Single Arm DB Thruster

• For Time:
BB Overhead Squats (40/30Kg) 30 reps
Assault Bike 30 Kcal
BB Overhead Squats (40/30Kg) 20 reps
Assault Bike 20 Kcal
BB Overhead Squats (40/30Kg) 10 reps
Assault Bike 10 Kcal

Snatch practice for 20 min,

3x3 Deadlift,

EMOM of KB swings for 5 min (32kg)

A,
4 x 3 min / 2 min rest easy Row/ bike. During rest row/bike for two minutes at light pace between each piece.
Goal : over 750/700m in each 3 mins

B,

AMRAP 12 mins
1 round of “Mary”
5 HSPU Kipping
10 Pistols (alternating legs)
15 Pull ups
1 round of “DT”@60/40kg
12 DL
9 HPC
6 Push Jerk

High box jumps (15min)

30minutes:
1min row
1min skierg

2 Kierrosta: 30sek ON/30sek OFF

30 Käsipainotempaus vuorokäsin
30 Käsipaino thruster yhdellä kädellä
30 Käsipaino rinnalleveto yhdellä kädellä
30 Devils press vuorokäsin

Single leg deadlift 3 x 8 (for quality)

AMRAP 15 min:
10 deadlift (70/100 kg)
15 cal row
20 wallballs (14/20 lbs)

Aamu: 60 min

1.Skill: HSW practice for 20 min
2. Aerobic work: easy AB for 30 min
avg. 46 rpm, 136/147, 186 cal

Ilta: 120 min

1.EMOM6: 5 HSPU

2.Jacked gymnastics
A. Work through the below drills in order.
Bar Work
Kip Swings (3 x 10)
Kip Swings with High Pull (5 x 5)
Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)

Butterfly Pull-ups (5 x 3-10)

B. Core Conditioning
4 rounds:
- 20s max tuck hollow rocks
- 20s max arch-ups
- 20s max seated pike leg raises
- 60s rest

3.SPP (Conditioning)
A. For time
5 Muscle up > 1 rope climb
10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
5 Muscle up > 1 rope climb
20 Box jump over @ 24/20″ > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
50 cal Assault bike
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
Time cap. 35 minutes
Result: 27.58
169/182

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow