Strict Chin ups: 5 x 5-6. Rest 2:00

• Options: Add weight, bodyweight, partner assisted, self-assisted
• Goal: 5 challenging sets of 5-6 reps.

10 rounds of 20 sec on / 20 sec off
odd : push ups
even : double unders

Score is total reps of push up/double unders . You will do 5 times both.
you should always do unbroken set of push ups! Its only 20 sec of being push up position / plank position

Strength (load)

Build up to a heavy single cluster of the day.

Cluster: squat clean into thruster

Deadlift
4-3-3-2-2

250 m row / 200 m run
15-12-9
- squat
- push- up
- ring row
250 m row / 200 m run

20min, joka toisella alkavalla minuutilla 3 x valakyykky

5 rounds for time:
5 kipping HSPU
7 T2B
9 wall ball

Every beginning 90s x 7
1 Power clean + 1 Clean + 1 Split jerk (75-85%)

3 x 3 min AMRAP + 1 min rest

3 min AMRAP of
-Pistol squats

1 min rest

3 min AMRAP of
-DU

1 min rest

3 min AMRAP of
KB swing (24/32 kg)

3x
5 ring hip kip to support + dip / 3-5 jumping bar muscle-up / negative C2B bar -> rings
10-15m HS walk / assisted HS walk / Around the box walk / 10-20 Shoulder taps / 20 Plate steps