Turkish Get Up ( 15 mins )
Build it up in 5 sets
- find the heaviest weight for each arm with perfect form!

Find your max weight for yoke carry (25 m)

Pareittain

3rounds for quality:

10 Kipping ring Mu / kipping C2R / Kipping

16m handstand walk / spotted hs walk / Hi-Ass kottikärryt

24 partner pistol squat

1min ON, 1 min OFF for 20 min
ME row calories, damper setting 10

Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM

Complete 8 rounds:

5 K2E
10 Kettlebell Single-Arm Thrusters, 5 per arm
15 Air Squats

Accessory work

Shoulder stability

Superset 3 round per arm of:

1 KB Turkish get-up + 3 KB windmills + 5 KB single arm hang snatch + 50 m KB overhead walk

Workout is done by single kettlebell. Choose a loading that fits your fitness level and your deload week.

For time:

IN: Run 200 Meters (4 rounds)

3 rounds:
4 Muscle-Ups (band aided) or 8 Ring Dips
6 Handstand Push-Ups (or Handstand Holds 20s./ )
12 Kettlebell High Pulls (18+ / 24+ kg)

Run 400 Meters (8 rounds)

3 rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats

OUT: Run 600 Meters (12 rounds)

hang power clean with a 2 sec pause in the catch

build upto a heavy double at an RPE of 8 meaning that you should be able to perform a further 2 repetitions after the set of 2 no more than 15min to do this

then every 2min for 10min

2 reps at 90% of that weight

8x

Alt. A and B

A) 10 V-ups
15 Knee-hugs
20/20 Chinnies

B) 5 Strict Toes-to-bar
5 Strict Knee-to-Elvira
5 Strict Knee Raises

(Rest as needed between)