Total 90min
A. Warm up & skill work
50 DU, 500 row, 3 rounds:
5 high box jumps
5 vertical throws
2-5 HSPU

C. Strength
Pull ups, day 5: 3,5,5,5 min 5 > 7
Front squat, Wendler week 4 deload
Regular dip 4x5

D. Skills: kipping pull up practice for 5min

E. Metcon, for time
(sovellettu RX metconista "Karhun reiret"

10 back squat 60kg > 45kg
50 KB swing 24kg > 20 KB swing 20kg
20 front squat 40kg > 10x40kg
40 box jumps 20" > 20
30 OHS 30kg > 10x30kg
30 T2B > 20 burpee
One bar and use of a rack is allowed
Result 10.50
Avg HR 170, max 182

F. Post workout
1000m row