Run 800M
Rest 2 minutes
200m x 4 with 15 secs rest between.
Rest 2 mins

then repeat 3-4 times.

Effort 9/10
Pace 5km/2km
ideal surface: track

Notes: Run your 800m at your target 5km pace and run your 200m at a faster pace.

Deadlift 5 x 5, AHAP

10 rounds for time
6 toes to bars
10 m DB front rack lunge (2x35/50 lbs)

Home edition:

100 hip thrusts (use odd object as a weight if you like)

10 rounds for time

6 Toilet roll V-up
10 m odd object carry lunge (eg. packback full of stuff).

EasyWOD:

8 rounds
6 sit ups
10 m lunge

[6 Toilet roll V-up](

)

Push-up & plank

5 rounds for time:

5 push-ups
30 second plank hold
5 push-ups
30 second plank hold

rest 1 min btw rounds

5 Rounds
Run 4min or 800m
20 split jumps
20 Kbs / DB swing
*
Fitness
3-5 Rounds
Run 2min or 400m,
10 split jumps
20 Kbs / DB swing

Odd object turkish get up!

3-5 x 3 + 3 TGUS

Tee kolmesta viiteen sarjaan turkkilaisia ylösnousuja kolme toistoa per puoli. Etsi kotoa erilaisia esineitä joilla turkkilaisen ylösnousun voi tehdä! Ota video! Laita someen :D

Day 1
Core strength

4 Rounds for quality, rest as needed

1) 3 Inch worm lowers with 10 second hold video
2) Arch from core complex, 10 reps each video
3) 5 Strict T2B with 5 second hold
4) Hollow from core complex, 10 reps each video

3 rounds

12 C2B

12 thrusters 50kg/35kg

Day 2
Handstand skill & stamina

Practice headstand for 5-10 minutes
Progressions:
-headstand hold video
-leg lifts (tuck straddle pike) video
-kip into free handstand video
-strict press into free handstand

---

10-12 rounds
30 sec ON / 30 sec OFF

Shoulder taps in handstand

Tailoring:
-Shoulder taps with feet on box video
-Shoulder taps in push-up position video

EMOM 16
odd : squat cleans x 2 reps @60-80%
even : ring dips/SHSPU x 4-6 reps or box dips x 6-8 (control tempo)

A.
2 rds:
10-15 Jumping Jacks
5 Walk out + Push up
10 Sit ups
15 Air squats

Mobility:
- Up & down dog
- Spider lunge with a twist
- Shoulders
- Couch stretch
- Pigeon stretch

2 rds:
4-6 HSPU
4-6 Power snatch
4-6 OH-lunge
4-6 Cluster

B.
50 Strict HSPU for time

C.
For Time:

30 DB Power snatch (22.5/15kg)

5 rds:
15 Air squats
10 Toes to bar / Sit ups
5 Push ups

30 Overhead Lunges (22.5/15kg)

5 rds:
15 Air squats
10 Toes to bar / Sit ups
5 Push ups

30 One hand Cluster (22.5/15kg)