Alternate A1/A2

A1. Strict dip -rest 2:00 before A2
H4 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H4

A2. Strict pull-up, rest 2:00 before A1
H4 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H4

Build to a heavy set of 4 with 1-2 reps in reserve THEN do 3 back-off sets. Each back-off set is as many repetitions as you can (minus 1) @ 85-90%H4 (choose so that you can get at least 8 reps on your first set).

W/U –
10 Passovers w/ PVC
Did not do rest of warmup to rest Achilles

Strength / Skill –
Pull Ups
Strict – Max Amount = 7
Kipping – Max Amount = 6
Weighted – Max Weight for 3 Reps = 10 lb for 2 reps

WOD – 1 Min Max Push Ups then
Immediately start 5 Min AMRAP
20 Slam Balls (sub situps)
1 Rope Climb
Rest 2 Min
5 Min AMRAP
20 Wall Balls w/ Slam Ball (sub GHD)
1 Rope Climb
Immediately start 1 Min Max Push Ups

77+5

Worked on clean and jerk complex for competition. did 95 3 times

LÄMMITTELY
•Blokkipeli
•Korttipakkapeli - max 10 min
♠️ kyykky
♥️ ristikkäinen tuulimylly
♣️ vuorikiipeilijä
♦️ soutu kuminauhalla

6 DAYS TILL CHRISTMAS
3-4 kierrosta, 23s. / 20s.
1. Lankku
2. Boksikyykky
3. Punnerrus
4. Laite
5. Stepperille askellus
6. Rengassoutu

Run repeats

3 sets of:
600m @ 3K pace
– Rest 1:30 –
400m @ mile pace
– Rest 1:30 –
200m @ fast relaxed
– Rest 3:00 between sets-

Warm-up
5:00 Air bike @ increasing pace
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
40 Speed rope skips
+
Build to workout weight for DB movements
* Few short sets of bar muscle-ups and chest-to-bar pull-ups between sets
OR
Bar muscle-up drills:
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 the burpee box get-overs, GHDs and wall balls between rounds
+
2 rounds @ increasing pace
3-5 Strict handstand push-ups
5 DB hang power cleans
3-5 Kipping handstand push-ups
5 DB thrusters
20 Double-unders
– Rest 1:00 between rounds –

Engine

Mikko's Triangle

EMOM 40:

1: ''X'' Cal Echo
2: ''X'' Cal Row
3: ''X'' Cal Ski
4: Rest

Rounds 1-2: 8 Cal
3-4: 10 Cal
5-6: 12 Cal
7-8: 14 Cal
9-10: 16 Cal

60 GHDSU

Split as you like

All same

2+2 turkish get-ups
5 negative pull-ups (tempo 5 sec down)
12-15 banded triceps
1:00 chinese plank hold

*rest as needed between movements

EMOM 16 mins
a, 2-3 wall climb
b, L- hang x 20-30 sec
c, ring support hold x30 sec
d, DUAL KB Front rack carry heavy 30m