For Time:
Row 1000 m
Double DB Thrusters (2X22.5/15Kg) 30 reps
Legless Rope Climb (5 m) 5 reps

Resisted Nasal Breathing - 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

90 min

1.Push / Pull Strength
Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
A1. Chin-up 8 x 8, unweighted
A2. Strict Ring Dip 8 x 8, unweighted

1. Alternate for 3 rounds: A1. Strict DB press 8*8 10*8 10*8 kg A2. Single arm DB row 10*12.5 10*15 10*15 kg A3. High pull with KB 12*10 12*12 12*12 kg A4. Straight arm DB raise 15*3 15*3 15*2 kg A5. Bicep curl w/ barbell @ bench 12*10.5 10*13 12*13 kg

AM: 70 min
1.Aerobic work
4 x 15 min Ergs of your choice
- Rest 2 min between-
Run, row, run, bike
129/151
2.Mobility for 10 min

PM: 130 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 15 min
- 28 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 9 x 3+3

C. Bfly pull up practice for 10 min
- 45 reps

D. 4 sets:
15 s. ME Butterfly pull ups - 10 11 10 12
25 0.s steady pace Bent over row with Barbell - 14 14 14 13
-20 s. rest-
15 s. ME Stationary dips - 6 5 6 5
25 s. steady pace Push ups - 10 9 9 8
-Rest 80 s.-

2.Conditioning
A. For calories:
Reverse Tabata assault - 56 cal
-Straigth into-
Tabata assault - 57 cal
Total of 113 cal
Watts 1141/361, RPM 98/56

3.Strength
A. 5 sets:
10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
10+10 Pallof press in split position
- Rest 90s between rounds-

For Time
30 Box Jumps 61/51 cm
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12 kg
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15 kg
30 Back Extensions
30 Wall Balls 9/6 kg
30 Burpees
30 Double-Unders

Lämmittely leikkiä ja mobility

Roikunta, lankku ja pituusloikka haaste

7min amrap
joukkueena tai kaverin kanssa kerää metrejä koneella

130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- Bar muscle up 9 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
55 60 65 65 60 kg

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
> AMAP, abmat + 5 kg plate, 8 4 6 5
B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
40 40 35 35

1. Skill / Gymnastics B. Chest to bar pull up B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2 Result: 17 reps, PR! B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) 6 6 3 6 5 6 6 reps

4.5 min AB + mob.

Lämppä+ mobility

5x5 pystypunnerrus telineeltä ryhmissä

Metcon pyramidi: 1-10-1
Burpee
Kyykky

Tabata 12x20/10
Linkkari ja Lankku

tempaus 5x1@60%

Raakarive + raakatyöntö 5x (1+1) 60%

5 Minutes of Parasympathetic Breathing