A) Build to daily max unbroken chin Ups (Bodyweight, banded, low bar)
in 10 minutes

B) 3 x @50% of the reps
Every 2 min

2 sets for time:
400m Skillmill Run
20 Pull-ups
500/400m Ski
40m DB Walking Lunges 2x15/10kg
400m Skillmill Run
40m KB Farmers Carry 2x32/24kg
500/400m Row
20m Burpee Broad Jumps
400m Skillmill Run

• Rest 5min btw sets

Front Squat
5 x 3
Goal To Keep Same Weight All Sets

Deadlift, one set of four reps.

3RM Benchpress

Isabel 30 RM

20k biking

For time

1600m Run

+
30-20-10

Wall balls @ 14/9kg (30/20lbs)
Toes-to-bars

Box jump overs, 24/20″

Handstand push-ups

+
1600m Run

Time cap. 40:00

Overview. A long piece that rewards good pacing. The runs set the tone, but the real challenge is managing the sets in the middle. The volume will add up quickly and you’ll want to be able to push the final run.
Strategy. Start the first run at a controlled pace, something you can repeat at the end. On the 30-20-10, break early and chip away with manageable sets. Use the gymnastics to breathe and try to bring the HR down a bit as it’ll hike up on the wall balls and box jump overs. Use the transitions to recover a bit between movements but aim to start straight away when you get to the next station.
Get moving on the last run (you won’t want to), start easy and build up to pace over the 1st 400m, then finish strong.
Instructions. Set the stations apart so that you can use the transitions to recover a bit.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your pacing hold up across rounds?
– Were your transitions efficient or did you waste time between movements?
– What was the most fatiguing part, and how did you adjust?
– Name two (2) things you managed well. What’s one (1) thing you’d do differently next time?

Movement options.
Run → 1600m Row or 3500m BikeErg
Alternate rep scheme → 21-15-9 (either for all or for specific movements)
Wall balls → 9/6kg (20/14lbs) ball, or lighter if needed
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Box jump overs → lower box → Step overs
Handstand push-up → Hand-release push-ups

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10m inch worm without push ups
:20-30 knee tuck hold on pull up bar
then 2-3x

6-10reps of tempo bench press, go up on weighs
1 half rope climb or 1 normal rope climb

Strenght
Bench Press 6+6+3+2reps@70-80-90-95% of 1rm
perform 1-2 rope climbs right after bench (should be a bit easier feeling on climbs this time)
rest as needed bwn sets

Accessory Work
3 sets
2x 1 wall walk to 1-3 strict wall facing hspu (eli 2xputkeen ennen kuin meet kelkalle) (tulee siis 2ww + 2-6 wfshsputa yhteensä)
15-20m sled push + 15-20m hand over hand sled pull
rest 2-3 min bwn sets

Metcon
4 sets, go new set every 8 minutes
a) 15-12-9 reps of
ski erg
toes to bars
b) 15-12-9 reps of
rowing
strict hspu
c) 15-12-9 reps of
ski erg
c2b pull ups
d) 15-12-9 reps of
rowing
ghd sit ups

women calories on machine 13-10-7.
masters reps for men 13-10-7 ja vielä että menee sekaisin niin masters naisille calorit masiinaan 12-9-6. :D

100-75-50 cal laite
5-10-15 tiukka leuanveto
10-20-30 puolilinkkari pallon kanssa