6x5 Bench press + 7 strict pull-/chin-ups after every set.

150 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs

5 rnds
4-8 Kipping HSPU https://vimeo.com/177023532
1 Conan https://vimeo.com/175115146

Skill work:

• rowing technique
• air bike technique
• skierg technique
• talk about damper adjustment
• breathing
• strokes

1RM bench press

Bar Muscle-up complex
5 rnds
5 bar muscle-ups:https://vimeo.com/216413837
10 Hollow rocks https://vimeo.com/175042312
10 arch rocks: https://vimeo.com/175175757
Rest 1:30 Between rounds

For quality:

2 x turkish get up, heavy, 1/ hand
4 x deficit strict handstand push up. Scaled from the box.
8 x weighted ring dip
16 x ab tuck maintaining the hollow body

Rest as needed.

DigiComp Workout #4
5 min. Cap
Ascending Ladder
2, 4, 6, 8, 10, 12, 14, 16, 18, 20
Double Unders
Pullups
Start with 2 Double Unders then 2 Pullups, 4 Double Unders then 4 Pullups...etc.
If you get through the 20's, start over again at the 2's
Score is total reps so please keep count carefully.
Points of performance
Double Unders: Rope must pass under feet twice during jump for rep to count. (please refer to CrossFit Games Double Unders Standards Video online if you are unclear what a Double Under is).
Pullups: Athlete must start at full extension, full hang, with feet off the ground. The rep is counted once chin goes above the bar. (Kipping, Butterfly, and Strict are all allowed as long as chin is clearly over the bar at the top of the rep).
Scale option for 9U and 11U only
Ratio is 10:1 for each movement.
10 singles per 1 Double Under
5 Jumping Pullups per 1 Pullup

Aktiivi lepo. Tunti uintia, hiihtoa, hölkkää/kävelyä

3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Assault Bike .6/.5 miles 
20 Lateral Band Walks/side 
10 KB Front Rack Tall Kneeling to Standing (5/side)