Strict hspu 5x5

Metcon (time)

For time:
200 Double-unders
50 Burpee pull-ups
200 Double-unders

Timecap: 12 minutes

*Burpee pull-up target 15cm above max reach.

Accessory:
4 rounds of
10-20s chin over bar hold + ME pull ups
10-20s ring plank hold + ME ring push ups

If you can't do pull ups just yet, you can taylor the movement to ring-rows instead. Aim to get 6+ reps on pull-ups/push-ups.
Rest as needed between rounds.

Metcon (reps)

2 Rounds, AMRAP each station:

AMRAP in 2 minutes:
Row 250/200m
ME Deadlifts

Rest 2:00

AMRAP in 2 minutes:
Row 250/200m
ME Hang squat cleans

Rest 2:00

AMRAP in 2 minutes:
Row 250/200m
ME STOH

Accessory:
4-5 rounds of
8-12 Good mornings
8-12 Ft.rack reverse lunges
Rest 1-2min btw movements
*Go heavy, but maintain good movement mechanics.

3 rounds:
30 Single Unders
10 Down&Up
5 Rower Pike-Up video

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Hip Flow video and Gymnastics Shoulder Flow video

For time: 3 rounds “Klepto”
27 Box Jumps
20 Burpees
11 Squat Cleans

Strength (load)

In 20 minutes build up to a heavy set of 2 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

Bike or row
1:00 easy
0:30 moderate pace
0:15 fast pace
X 2

Then 20 good mornings

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

*touch and go reps. Focus on proper form on all reps.

EMOM 16

20 ON / 40 OFF

Bulgarian split squat jumps

Plank skiers

Impulsive box jumps (from box to box)

REST

Strength (load)

Push press, 5 sets of 4.
Every 2:30. AHAP!

Score: total kg lifted.

Metcon (time)

For time:
50 SDHP
50 KBS
Timecap: 5 minutes

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

Tempaus seisoma-asennosta 5 x 3

Tempaus riipusta 5 x 3