Tempaus, taskuilta, polvelta, maasta

2x1+1+1@70%
2x1+1+1@75%
2x1+1+1@810%

Tempaus 2 RM

Takakyykky

3x3@85%

Leebeni viikkoa mennään...

Voimatempaus 3x5

tempaus + valakyykky
2+1@65%
2+1@70%
2+1@75%
2+1@80%
2+1@85%
max

Rive + työntö
2+1@65%
2+1@70%
2+1@75%
2+1@80%
2+1@85%
max

Etukyykky,

2 sekunnin stoppi merkissä ja siitä ylös + kyykky

5x2+1@60-80%

For time

200 m run
5 burpee Box jumps 24/20”
200 m run
10 burpee Box jumps
200 m run
15 burpee Box jumps
200 m run
20 burpee Box jumps
200 m run
25 burpee Box jumps
200 m run

row 6x250 All out

rest 1:20

Gymnastics
**
**Beginner

3 rounds

20-35sec pike box HS hold
20-35sec hollow hold progressions
100ft double or single OH KB/DB carry

1min 30sec rest

3 rounds

4-5 beginner pull ups
8 seated box pistols E/L (lower box from last week)

1min 30sec rest

3x10 box supported bar kips

Intermediate

3rounds

30-50sec pike box HS hold (or wall if can kick up)
30-50sec hollow hold
100ft double or single OH KB/DB carry

1min 30sec rest

3rounds

3-5 CTB strict pull ups (or normal)
8 ring supported pistols (or ankle raised, or foot behind foot support) E/L

1min 30sec rest

3x 6 low amp tight kips + 6 high amp tight kips with cone between legs

Advanced

3rounds

35-60sec+ wall HS hold (or partner hold)
35-60sec+ hollow hold
100ft double or single KB/DB carry

1min 30sec rest

3rounds

3-5 heavy weighted strict CTB pull ups
8 weighted pistols (or paused pistols) E/L

1min 30sec rest

3x14 bar kips with cone between legs (alt between 1 low amp tight kip + 1 high amp tight kip)

Te - veto + tempaus

1+2@70
1+2@75
1+1@80
1+2@73
1+2@77
1+1@82
1+2@75
1+2@80
1+1@85
1+1@90

Complete as many rounds as possible in 7 minutes of:

• 15-cal. row
• 15 push-ups

Five rounds for time of:
70/52,5kg Deadlift, 12 reps
70/52,5kg Hang power clean, 9 reps
70/52,5kg Push jerk, 6 reps

EMOM 10 min

7-9 pullups
30-45" plank hold