General Sweat
- 5:00 of getting a basic sweat.

Wrist Mobility
On all 4s and arms locked for all movements.
Rock into stretch for :02, then rock out of stretch.
Repeat for the required reps.
- 10 reps fingers towards knees.
- 10 reps fingers towards knees, palms up.
- 10 reps fingers forwards.
- 10 reps arms and fingers turned inwards as far as possible, then stretch.

Upside Down Conditioning
Superset between these movements without additional rest.
4 rounds
- Chinese Handstand :25-:40
- Standing Weighted Stick Shoulder Extension :15

Core Conditioning
Superset between these movements without additional rest.
4 rounds
- Prone Lying Posterior Pelvic Tilt :25-:40
- Table Stretch x 5 reps

Skill
5/direction x 'Conan Pike Walks'

Cooldown
5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.

1600m Run
50 burpees
30 TTB

AMRAP 16 (REPS)
5 Pull Ups
10 Push Ups
15 Air Sqats
Push Press 85/60kg
1-2-3-4-5-6-7.....

Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(25)
WRK 4:00 REST 1:00 x5
8 dumbbell hang clean to alt shoulder press
16 dumbbell hopovers
8 dumbbell/kettlebell deadlift
30m skip rope(advance 15m down and back skipping rope)
8 dumbbell reverse fly
16 mountain climbers
use barbell if no kb or db's are available

Finisher
50 oblique crunch
1:00 hamstring stretch

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(24)
WRK 7:00 REST 1:30 x3
8 db straight leg deadlift
100m run
8 body builders + two step ups(right and left)
100m run
8 dumbbell push press
100m run
choose load

Finisher
50 double crunch
1:00 samson stretch

15 min of kipping skills:
10 lat pressdowns thighs on foamroller
10 kip swings
10 banded hollowhold pressdowns
10 archrocks with stick
5 kip swings with press downs.

Jos kippiliike hallussa harjoitellaan perhosleukoja/C2B tai bar muscle upia.

A,
Block Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
16 Box Plyo Skiers @60/50cm
5 Strict Handstand Push-ups
3 Hang Squat Cleans 102/70kg
1 Rope Climb
Goal: sub 15 mins

C,
Midline
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bar- unbroken sets

If you drop from the bar it's an additional 50 single under penalty. Pick up the set where you left off if you do drop.

D,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

HSW

warm up: classic gym
zoo walk
core
HS to wall 3x10
hsw side
hsw with 3 partner
hsw with 1 partner
hsw with group

25 sec hs 10 sec rest 25 sec hang
5x

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets