Progressions:

• Tuck back lever
• Flat tuck
• Straddle
• Half lay
• Full

Use 5x15s table:

• 3 x 3 s
• 5 x 3 s
• 3 x 6 s
• 4 x 6 s
• 4 x 10 s
• 5 x 10 s
• 4 x 12 s
• 4 x 15 s
• 5 x 15 s

And after that 5x30s:

• 3 x 5 s
• 5 x 5 s
• 3 x 10 s
• 4 x 10 s
• 4 x 15 s
• 5 x 15 s
• 4 x 25 s
• 4 x 30 s
• 5 x 30 s

FOR QUALITY:
Use a bar or really light weight to do this workout with perfect form!

Perform 4 sets of 7 sequences (complexes) of the following exercises:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
Bar must touch the ground or starting position each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight.

4 sets 1.1.1.1.1

7 RPE all sets same weight. 10-20 secs cluster rest. Look to add 1-3kg
2 minutes between sets

In teams of Two, I go, you go:

in 30 minutes:
“Jackie”
1000m Row
50 Thrusters (20/15kg)
30 Pull-ups
+
“Karabell”
10 rounds
3 Snatches (60/40kg)
15 Wall Ball (20/14lbs)
+
AMRAP of “Cindy” in the remaining 30 minutes.
"Cindy"
5 pull-up
10 push-up
15 squat
Teams result is rounds of Cindy completed.
JOS TEET YKSIN NIIN JACKIEN SAA HALUTESSAAN TEHDÄ KOKONAAN, Karabelliä 5 roundia, lepo n.1 min välissä, ja sit loppuaika cindyä kans yhden suhde yhteen levolla.

Maastaveto 3,3,3,3,3

nousevat painot, tauot 2 min

50min!

1min : 1min

0-10min) Row - Squat hold upper body rotations
10-20) Shuttle run - Thread the needle
20-30) Single under - Gymnastic swim
30-40) TGU - Bulgarian split
40-50) Goblet squat - Rotation plank

HR 60-70%

5 x Power clean + Front Squat + Squat clean

EMOM 40

30 : 30

1) Shuttle Run
2) Hollow Rock
3) Row
4) Hip Raise

HR 70-80%

Clean pull from the floor 3x3. Use 85-100% of 1RM clean.

Record the details of the interval you did; times, rest, damper, stroke rate and anything else important.