Accumulate 1:30 of an L-Sit on Plates.
- Every break, complete :30s in a weighted wall sit hold. Hold 24/16kg KB, with both hands Infront of your chest.

For time:
- Cal row
- WB 9/6kg
- Box jumps 60/50cm

TC10min, RPE4-5

25 abmat situps
max time plank

15 minute AMRAP
3-6-9-12...etc.

Push Press 35/25 kg
Back Squats 35/25 kg
Sit-ups x 2

This workout is considered plumbing, but depending on the person, can bridge into pretty high breathing. Each round increases in reps, and in the early rounds it can feel easy. Don’t be fooled, and focus on maintaining consistent movement. Break the push press up as needed, and aim to move right to the squat after the final overhead rep. On the squats, don’t rush, go smooth, and then work to catch your breath and relax the arms and legs (to recover) as much as possible on the situps. The situps are 2x reps, so for each round you’ll do double the reps. On the first round, as an example, you’d do 6 situps unless otherwise noted. This workout will build and get touch quickly. It also has the potential to make you pretty sore, so stay smart and manage your fatigue throughout the entire effort.

Kyykky 5x5x82%

Suorinjaloin mave 3x6

Etuheilautus 1x3min

Alakropan lihashuoltoa

Friday

In 20min:
Find the days 10rep max.

For time:
10 SHSPU
20 HSPU
30m HS-walk / 150 HS steps

TC10

For Time:
200 Meter Run
27 Wallballs 9/6kg, 27 Box Jumps 60/50cm
200 Meter Run
21 Wallballs , 21 Box Jumps
200 Meter Run
15 Wallballs , 15 Box Jumps
200 Meter Run
9 Wallballs , 9 Box Jumps

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 10+10 Banded Hamstring Curl
2) 10-25 GHD Sit-Up
3) 5-10 Pike Push-Up

RPE 3 to 4