10 to 1
Power clean @ tng weight
Kipping pull-up

Cooper

Gymnastics skills

4 rounds for quality:

30 sec handstand walk / shoulder taps in a wall facing handstand hold or plank
10-20 Kips at bar (Pull-ups/Chest to bar pull-ups)

*Rest as needed! THIS IS NOT A METCON!

9x
New Interval every 5th minute
alt between a, b and c

A) 15/10 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20/15 Cal. Row
15 Wall Balls
50 Double Unders

C) 15/10 Cal. Assault Bike
16 DB Snatches 22,5/15kg
10 Burpee over DB

Accessory Work / Omatoimi ekstra
Every 1,5 min for 9 times (3 times each)
min 1 - farmers walking x 45 seconds
min 2 - front carry x 45 seconds
min 3 - Hollow body hold x 45 seconds

Technique

Push Press / Push Jerk (Touch and go)

Emom 25

1. 8-12 Bent Over Row (barbell)
2. 8-12 Push Ups
3. 5-8 Push Jerk
4. 4-8 Burpee
5. Rest

Deadlift
1x20
@+2.5-5kg

• Week 6/6

3 sets for load
15m Weighted Walking Lunges
8/arm DB/KB Bent over Row

Weighted pull up: 4x6

5x5 strict pull ups