A) Skill
Butterfly pull up progression

😎 Strength
EMOM 12 min.
1: 5 tempo deficit push ups
2: 5 tempo chin ups
3: rest

*tempo for both movement is: 3111
**add reps and/or weight if possible, but the main focus have to be on the tempo

C) Core
10-8-6-4-2
strict toes to bar
partner hip extensions on box

10 min EMOM

3 snatch deadlift
5-7 toes to bar

5 kierrosta

10 x 5 m burpee pistejuoksu
20 flutterkicks (hollow-asennossa!!)
3+3 lintukoiraa

Alternate through
1. 5-8 Strict chin ups
2. 5-8 strict HSPU
3. 30-50 DU's
4. 45 sec Plank Hold

Harjoitellaan varpaat tankoon liikettä

5 x 3-5 toistoa varpaat tankoon

112 burpeeta
112 linkkuveistä
112 punnerrusta
112 askelkyykkyhyppyä vuorojaloin

16'min EMOM

1) 12/15 Bike cals
2) 6-12 Dual DB Clean & Jerk
3) 14 Cossack squats
4) 2-4 Wall walks or Adapt

1. Bar Muscle-Ups
   5 Sets of 35% Best Set

2. Deadlift
   Build to Heavy Set of 10

3. ”Captain Insano”
   3 Rounds For Time:
   20 Deadlifts (245/165)
   15/10 Calorie Assault Bike
   20 Hang Dumbbell Reverse Lunges (60’s/40’s)
   15/10 Calorie Assault Bike

800m Sled:

200m Sled Pull (facing away)
200m Sled Drag (facing sled)
200m Sled Pull (facing away)
200m Sled Drag (facing sled)

• You choose weights
• Stimulus wise, we are looking for a challenging weight, that we are walking with. Not running. But a load what we are confident we cound complete in 100m sections.