AMRAP with BW (men) / 2/3 of BW (women)

WU
2rds
8m bear walk
12x plank shoulder tap
5-10x table top lift
+
2rds
1xwall climb (jätä pois, jos et tee wodissa)
8x scapula push up
10s hollow hold
+
3 lämmittelysarjaa
HSPU/pike push up

Running intervals

CONDITIONING
For time with a partner:
10-20-30-40-50
DB Hang Power Cleans (50, 35)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories Bike
*One person works. Split evenly.
Then,
10 Minutes of "Recovery" Work
- Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a "conversational" pace.
- Goal: Sustainable pace on the triplet

*30:00 Time Cap

EXTRA CREDIT
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.
- same as last week.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side.

400m row

Then
2 rounds
10 push ups
0:30 bar hang
10 banded pull apart

Bent over row
E2MOM x4
6-8 reps

*pick a weight you can achieve 6-8 reps each sets but no more.

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK 4:00 REST 1:00 x5
4 goblet squats (two seconds down+four second hold+two seconds up)
8 alternating shoulder press(two secs up and dwn)
12 breakdancers(two count)
16 alternating sit ups
20 dumbbell hop overs

Finisher
50 alt toe touch
1:00 IT stretch

WU
3rds
20x hiihtohyppy
10x KB/DB swing
5x burpee
+
2rds
5+5 hang power snatch
10x DU/jump over line

For time

• 2,400-meter run
• 50 hand-release push-ups
• 2,400-meter run

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

*1.HSW *
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

Harjoittele pistoolikyykkyjä! Katso videot !!!

Sitten

2 min max reps HSPU
1 min rest
2 min max reps 5 squat + tuck jump + 5 linkkari
1 min rest
2 min max reps 10 sec pistoolikyykky pito vasen jalka + 10 sec pistoolikyykkypito oikea jalka (eli pito vuorojaloin kyykyn pohjassa
1 min rest
2 min max reps 10 hollow mini leglift + 10 superman rock