21-15-9
HSPU
C2B

For time:
2, 4, 6, 8 Rope Climbs 4m
4, 6, 8, 10 HSPU (strict)
6, 8, 10, 12 Ring Dips
30 DU

Conditioning :
A,
EMOM 16 (40:20; work: rest )
1.min: Burpee to plate (20/15kg)
2.min : Plate G2OH @20/15kg
3. min: waiters walk right
4. min: waiters walk left

B,
Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 4 reps each
1 min: 4 wall ball + 4 swings
2. min: 5 wall ball + 5 swings
3. min: 6+6
4. min: 7+7
5. min: 8+8
6. min: 9+9
7. min: 10+10
.
.
.Goal: round of 8. (11+11)

Accessory Work
Bar Muscle Up Training
2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
fiilis et lantion ojennus nostattaa suo ylöspäin
2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
after these get 3-5 bar muscle ups in (time cap 8 minutes)

and if you handle bar muscle ups that way you can get couple reps in PRACTISE RING MU'S INSTEAD OF THIS

Accessory Work
3-4 rounds of :
30-40% of max reps of kipping pull ups + 30-40% of max reps of strict hspu
rest 1-2 min bwn

Accessory Work
2 rounds
20 tuck ups
20 deadbugs
20 alt leg v-ups
20+20 side plank dips
20 cossack squats
rest 1 min

Cool down
3-5 min light cardio
5/5 thread the needle with slow tempo
5 cat cow strech
1+1 min side abs streching

5rft:
250m row
50 DU
5 singel arm Kb swing La
5 singel arm Kb clean
5 singel arm Kb front rack Reverse lunge steps
5 singel arm Kb swing Ra
5 singel arm Kb clean
5 singel arm Kb front rack Reverse lunge steps

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10+10 single arm kb hang snatches @light weight
10+10 single arm kb bottom up press
10+10 lateral box step ups
:40 Plank Hold

Then start to build for thruster weight

5 Rounds For Time:
400 Meter Run
30 Double Unders
- Rest 1 Minute -
500/400 Meter Row
30 Double Unders
- Rest 1 Minute -

”Elizabeth”
21-15-9 reps for time
Squat cleans 61/43 kg
Ring dips

WARM UP
3 Rounds

20 squats
20 crab reach
20 squat rotation

STRENGTH/SKILL
Emom15min
1. 30 sec handstand hold
2. 30 sec crab hold
3.30 sec Bear crawl hold

WORKOUT
5min amrap
30 jumping jacks
20 squats
15 presses

rest 2 min

3min amrap

10 burpees
10 thrusters
10 sit ups

COOL DOWN

10min calm breathing and relaxing.

Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Suitcase Deadlift
Step forward lunge
DB power clean
DB Push Press
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.