3x20 GHD

On The 2:30 x 6 Sets:

Set 1 : 6 Reps @ 70%
Set 2 : 4 Reps @ 73%
Set 3 : 2 Reps @ 75%
Set 4 : 6 Reps @ 73%
Set 5 : 4 Reps @ 75%
Set 6 : 2 Reps @ 78%

AMRAP 15
3 Thruster @55/40kg
6 Handstand push up
9 Toes to bar

EMOM 10
Odd min : 12 burpee
Even min : 12 wall ball

Add one rep to each movement After each round. ( last round 16-16 )

Rest 5 mins

EMOM 15*
1. Min : 15 Single Kb squat clean @24/16kg
2. Min : 15 push up
3. Min : 30 Double under / 30” amrap du

*scale reps to fit into 45” !

Every 90s x8 (4x molemmat)
Odd: 6+6 back rack lunges (etujalka korokkeella)
Even: 8+8 one leg kb deadlift

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Toinen kierros näitä liikkeitä

OPTIONAL FINISHER
8 SETS (:20 ON/ :10 OFF)
MOVT 1 - Plate Weighted Sit-Ups
MOVT 2 - Plate Curls
*1 SET = MOVT 1 + MOVT 2.

On The 2:30 x 6 Sets

2 Push Jerks @ 78 - 88%

CHEST TO BAR

5-4-3-2-1
- rest as needed
- use a scale you can progress with trough out the next 6 weeks
if using band make sure that the last 2 sets are hardest
- chest must touch the bar at every rep

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Back Squat

Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

For time I go you go:
750m ski
150 DU
1000m ski
100 DU
1250m ski
50 DU