Penkki 2x2x95%

Vn taakse 100 toistoa

Pystypunnerrus 5x8

Kulmasoutu 5x10

1. 15/12cal row
2. Burpee box step ups

Alternate btw 1 & 2. While other is rowing the other one does bbsu.

Back Squat:
1 x 4 @60%
1 x 4 @70%
1 x 3 @80%
1 x 3 @85%
2 x 3 @90%

Rest 2-3:00
Beginner option : keep increasing the weight keeping good form, and complete 2 sets of heavy triple at the end!

AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

• One person works. Split as desired.
• Burpee Option: regular burpee.

HS against the wall
HS against the walk one leg/ both legs of
HS balancing with partner
Plate walk / shoulder tapping/ walk against the wall
1,5 min handstand against the wall

A: shoulder press 1rm(test)

B: 21-15-9
DB push press
Ring rows

if squat endurance test is done:

For Time
150 Wall Ball Shots 9/6 kg
With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.

Good Times for “Karen” (source)
– Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes

Scaling
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Paused Front Squat (18 mins )
5x3reps
- 3 sec pause @ bottom position
- add weight each set
- no rebouncing from bottom pos.
- heavy but perfect form

9 min AMRAP

30 Single unders
9 ring rows
9 push ups

Harjoitellaan kippi / kippileuka / kippivarpaat tankoon

5 x 3 negatiivinen leuanveto