5 Rounds fo Reps ( TC 20 )

15 Shuttle Runs
Max Unbroken Toes To Bar
15 Shuttle Runs
Max Unbroken Bar Muscle Ups

1 Shuttle Run = 10m

Run 800m

Then 3 rounds:
10 Stiff Legged Sit Ups
5 Strict Pull Ups
5 Shuttle Runs
1-3 Kipping CTB

AMRAP 8
15 abmat sit ups
10 A-jump

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A-hyppy: lähtö steppilaudan päältä, hypätään alas kyykkyyn niin, että takapuoli osuu steppilautaan. Ja hyppy takaisin steppilaudan päälle

ACCESSORY
2-3 rounds For Quality

12/12 one leg kb deadlift
12 lateral raise
15 Back extension on the floor (with plate)

45 min PK or one round
2 km jog ( teollisuustien ja merituulentie risteykseen ja takaisin)
3 km row
3 km bike

Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s

Match or improve on last week.

4x alternate between A and B
A.
Amrap 8min
Buy in: 400m Run
12 DB DL
9 DB hang clean
6 DB STOH

Rest 2min

B.
Amrap 8min
Buy in: 400m run
12 Box step ups
9 Push-ups
6 Pull-ups

Rest 2min

2min ON, 1 min OFF
60 DU
6 HSPU
Max WB

AMRAP20

3 MU
9 cal AB/Ski/Row
15 T2B
30 DU
10 m HS walk / plate steps

REST 5 min

AMRAP20

6 C2B / pull ups
9 cal
12 HSPU
15 WB
21 V-UP / Tuck up

1a) Front squat 4x1x85%
1b) side ways jump over the box with short contact 4x6