Odd min DU 30-60
Even min 10 Kb Swing,
rest of the min Burpee

World's Greatest Stretch x 30s each pose

Warm up(8)
3rds
20 plyo
10 single leg deadlift
5 walkouts

Mobility(4)
1:00 min butterfly stretch

Intervals(16)
4rds
1:00 min airdyne
1:00 min flutter kicks
1:00 min toe taps
1:00 min plank
:30 sec rest

Opt(12)
800m run
tabata row

Finisher
60 crunches
1:00 min pigeon per

Power Clean 3RM "Drob ´n´Go", in ten minutes
Rest 5 minute
Power Clean 2RM "Drob nGo, in ten minutes
Rest 5 minute
Power Clean 1RM, in ten minutes

For Time:
50/35 Calorie Assault Bike ...

Directly into:

100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups ...

Directly into: 50/35 Calorie Assault Bike

Back squats
4x70%
4x75%
4x80%
4x85%

Front squats
5x60%
5x65%
2x5x70%

Sisäänajo:

Front squat open set

Open set = tee mahdollisimman monta kyykkyä painolla, jolla kuitenkin saat maksimissaan 8 toistoa aikaan. Pyri painoon, joka jäisi jonnekin 3-6 toiston nurkille. Käytä tätä painoa laskemaan arvio 1 toison maksimista Epleyn -kaavion avulla.

Epleyn -kaavio:

(Paino x toistot x 0,03333) + paino
= Arvio 1RM.

5 heavy sets:

3 snatch high pulls
1 low hang snatch
1 overhead squat

Russian swing 4x20
Front squat 5x2

"21-15-9 reps for time
Bench Press (65% of 1 RM)
Ring Dip
HR Push-Up
TC: 12 min."

3-position clean, over-under knee and from the ground. 7 sets.