Weighted pull ups 5x4x50%

6 SETS
32 Double Unders
8 Shoulder to Overhead @70/47kg
32 Double Unders
Rest 1:00 btw Sets

Score is slowest set, so aim for consistency!

Goal: sub 2 mins each set
Total timecap: 16 mins

50 alternating DB snatches (15/22.5 kg)
50 wall-ball shots

ScaledWOD
2 rounds for time:
30 alternating DB snatches
30 wall-ball shots

7rounds: 30s On / 30s Off

1) shuttle run
2) box jump
3) sit up
4) kbs

Mikko Triangle progression:
10x
1min Assaultbike
1 min row
1 min ski
60 s rest
Go hard but sustainable pace. Take calories on each machine as goal. This is last week of progression

1. Kipping HSPU RIR 3 (RPE7)
2. Pallolla vartalonojennus x 8 (RPE6)
3. Pike Press boxilta RIR 2 (RPE8)
4. HSPU strict (volume builder) x 10 (RPE7)

3 rounds / 1.5min rest

FOR TIME
1-2-3-4-5-6-7-8-9-10
Power Snatches @43/30kg
10-9-8-7-6-5-4-3-2-1
Toes to Bar

*Complete a 100m Run after Each Full Round.
- So first round is 1 power snatch, 10 toes to bar and 100m run! (10x10m shuttle run)

Timecap: 16 mins

Work up to a heavy 3reps push press in 10min

EMOMx 21

1) 5-10 Double Kb/DB deadlift
2) 10 Double kb/Db reverse lunge
3) 1-3 rope climb

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s
10 banded dead bugs

Bench Press
Every 2 min
5x1 @85-90% of 1rm
2x8 @65% of 1rm