AM: 75 min
3 min run/1 min walk
11.4 km
128/150
6.42/4.42 min/km

PM: 140 min
Warm up & COS 20 min

1.HSPU strength
A. Lift-off + Pike push up 3-4 x Max effort
- 9 10 10

B. Deficit push ups 4 x Max effort
- 10 kg plates
- 13 11 10 9

2.MU
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. Muscle up
- EMOM10: MU x 1
- E2MOM16: MU x 2
- MU x 26

3.BFLY + BFLY CTB
- Bfly x 20
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

4.Power clean
A. Every minute on the minute for 10 minutes:
5 Power cleans @ 42-45 kg
- 45 kg

5.Accessory
A. 3 sets:
8 DB Bent over row to external rotation
8 DB Supinated Front raise

Nostoharjoituksia

2-2-2-2-2-2-2-2-2-2 of:
BB Deadlifts
65-70% 3RM

For time
100 T2B or leg raise

Start every minute 5 push ups. If you are done before 15 minute time cap, do rest of the time plank hold.

Time cap 15 minute

Partner wod, alternating each movement,
10rft
10 Dumbbell Hang “Clusters”
10 Dumbbell Box Step-Overs
250m Row

6 kierrosta

7 rinta tankoon
7 leukaa
20 naruhyppyä

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

A) Dynamic Warm-up
3 Rounds of:
200 meter run
5 Strict Pull-ups (pronated grip)
10 Ball slams
15 Prisoner Squats
20 TRX double knee tuck push-ups

B) Skill
Partner Assisted handstand walks/Assisted handstand holds

C) 21-15-9
Russian Kettlebell Swings
Kettlebell Goblet squats

Rinnalleveto riipusta kyykkyyn

5 x 3