Rest day

@ Tampere

3 Rounds for Time:
60 Double Unders
30 Pull Ups
15 Front Squats (52kg,34kg)

Note: 20 Min Cap

A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots

Round 1:
10KB Swings + 5 Strict Press

15KB Swings + 5 Strict Press

25KB Swings + 5 Strict Press
50KB Swings + 5 Strict Press

Round 2:
10KB Swings + 10 Ring Dips
15KB Swings + 10 Ring Dips
25KB Swings + 10 Ring Dips
50KB Swings + 10 Ring Dips

Round 3:
30 GHD Sit Ups; Touch Floor Each Rep

Rest

• Lizard Pose
• Scorpion Stretch
• 5 Parasympathetic Breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

10 x Burpees
1 x Rope climbing
10 x T2B
1 Rope climbing
10 x Ring dips
1 x Rope climping
Rest 2 min

120 min
WU for 15 min
Skill: MU practice for 20 min
Progressions

1.Strength
A. Alternate - build to a heavy set of 4 in 5 sets
A1. Back squat 5x4
A2. Strict press 5x4
26 28 30 31 32

2.SPP - conditioning
A. For time
40 C2B > pull up (torn hand)
40 pistols, alternating
40 power cleans @ 42.5 kg > 35 kg
40 strict HSPU > abmat + 10 kg plate > 20 reps

Result: 17.35 (power cleans done in 11.20)
168/186

3.5 min assault bike

1. Additional set Hamstrings 6x10 8x7.5 8x7.5 kg Hollow hold 3x30 sec

5 Minutes of Parasympathetic Breathing

EMOM x 9mins
1st - 10 Single Leg Glute Bridge
2nd - 10 Lateral Band Walks/side
3rd - 30sec Ring Plank (feet elevated)