For time

• 800-meter run
• 1 legless rope climb to 15 feet
• 3 rope climbs to 15 feet
• 30 GHD sit-ups

A,
Tall Split Jerk + Split Jerk
(5-6 sets 2+2)

B,
Halting Clean Deadlift + Hang Clean Pull + Low Hang Clean Pull + Clean
(5-6 sets 2+1+1+1 / 0:03 pause in Clean DL)

35-40 minuuttia hölkkää.

Every 3 mins x 5 sets
6 burpee box jump @60/50cm
12 Dumbell Hang Squat Clean 2x22,5/15kg
24 Double under
Remaining time is rest

Every 3 mins x 5 sets
5 devil press 2x22,5/15kg
10 box jump over
15 air squat
Remaining time is rest!

Dumbell work should be unbroken, so choose weight wisely!

For time :

10-9-8-7-6-5-4-3-2-1

Ring Muscle Ups
Clean & Jerks @ BW

TC 20

• The most common strategy we´ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.

• Let's see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.

• This workout is a grind so so juts find a steady pace you can stay moving at.

Tempo Run

3km @PK
Into,

3 Rounds:

• 1km @VK
• 1km @VK+

Into,

1km cooldown @PK easy

800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
1000m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

5:00 Row @ increasing pace EMOM
+
2 Rounds
10 Goblet squats
5 Scapular pull-ups
3 Pull to standing from the floor
30 Speed rope steps
+
Build up to workout weight on thrusters
* Practise a few reps on rope climb and few sets on DUs between thruster sets
+
2 Rounds
4 Thrusters @ 43/30kg
20 Double-unders
1 Rope climb

– Rest 0:30 between rounds –

3 sets:
10 Seated DB Reverse Fly
10 Lu Raises
10 Scapula Push-ups
20 Banded Pull Aparts
- Rest 1min btw sets