Bulgarian Split squats
4 x 6 reps/ side

rest 90 seconds

-DB/KB:t eturäkissä tai jos se liian vaikea niin sivulla.

Find Your Push Press 1RM in 17 minutes.

Free Handstand hold practice
10 min
1mx1m

5x (Squat Clean + 2 Front Squats) build up to heavy but not max

2 x Hang Squat Clean + Jerk

Build heavy Complex in 20 minutes.

Metcon (time)
3 Rounds for time:
10 Ft.Squat 70/45kg
50 Double-unders

Timecap: 5 min

Accessory:
3-5 Rounds of:
10 Weighted box step-ups / Pistol squats
10 Heavy KBS

Metcon (time)

”Annie”

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Timecap: 15 minutes.

Accessory:
10 min for quality:
10 windmills, left
10 windmills, right
15 KBS

Metcon (quality)

D.T. Progressio 1:

EMOM for 10 minutes:

4 Deadlifts 60/40
3 HPC
2 Push jerks

3x Max Strict Ring Dips or Strict Dips (if you do over 20 reps in the first round, add weight in the second. If you do less than 10 reps in the second round take the weight off).

• 2min rest between rounds

Write down the total number of reps.

Rest & Recover