Max kipping pull up

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

Resisted Nasal Breathing: 15 breaths.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

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3 Sets NFT
20sec Wall Facing Hip Taps
20sec Wtd Single Arm Active (hold DB in off hand)
10m Seal Walk
10m Reverse Seal Walk
30sec L-Sit on Parallettes

15 Min AMRAP
-50 Du
-20m Weighted Walking Lunge (35/20)

Ilta: 120 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 30 min
Total reps 11 BMU

1. Conditioning A. 6 x 2 minutes AMRAP > scaled to 5 reps in all sets 7 Wall ball @ 9/6kg (20/14lbs) 7 Chest to bar pull up 7 Power clean @ 60/40kg (135/95lbs) > 25 kg 7 Push jerk @ 60/40kg (135/95lbs) > 25 kg 7 Burpee box jump over, 24/20″ 7 DB snatch, alternating @ 30/17.5kg (65/40lbs) > 25 lbs max cal Assault bike

Rest for 2-minutes before repeating
Results: 4 4 2 2 3 2
173/187

Flow. 2 minutes of work : 2 minutes of rest for 6 intervals
Cool down

3.Jacked gymnastics
Strict HSPU Scaling Strength - Session 3 (5 Rounds for reps)
5 rounds:
- 60% of your max unbroken set using the same progression as last week = feet on 24" box / 5 x 5 reps
- Rest as needed

4.Cool down
A. 5 min AB + Lunge or Thoracic Flow

Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Hollow rocks
https://vimeo.com/175042312
Tuck Crunch
https://vimeo.com/177187933

Saturday

Squats
- 10 air squats
- 10 front squats
- 10 back squats
- 10 OHS

Focus on the proper placement of the feet, the position of the knees, and the proper front rack, back rack, and overhead positions. Be sure to maintain the proper core control so as not to over-extend the lower back.