12min alkavalla minuutilla

1. 6-10 boksihyppy ylityksellä
2. 3-5 valakyykky 40/30kg

1) Monostructural
2) 10 KBS + box over jumps
3) Rest

4 Rounds for Time;
15 DB STOH 2x22.5/15
15 c2b
15 Burpee box jumps

Time Cap 14 Mins

12min

20 käsipainotempaus riipusta
20 maljakyykky

Kehä 9 benchmark

2 rounds for time
400 m run
18 push press 60/40 kg
16 chest to bar pull ups

Time cap: 12 min

Working for 20 Mins
30 seconds on : 30 off
A. Burpee box jumps.

B. Wall Balls

Post total combined reps. Push hard rest between A and B

Räjähtävä ylöstulot. Painot 40-50 % ykkösmaksimista. Muista deload.

A. Five sets
- Front Squat x 5/4/3 @ 20X0 + Eccentric Front Squats 2x5 @ 60X0 reps

Rest 3 minutes between sets

9-12 sets, every 60-90sec:

Hang Squat Clean (below the knee) + Squat Clean

Build heavy of the day (last sets RPE 4-5)

For time

15 Deadlift 75 kg/90kg
15 toes to bar
12 Deadlift 80 kg/100 kg
12 pull ups
9 Deadlift 85 kg/110 kg
9 chest to bar pull ups
7 deadlift 90 kg/120 kg
7 bar MU

TC 15 min

Scale to pull-ups, chest to bars, and bar MU to jumping versions, and increase the reps to 21 pull ups, 15 chest to bar and 9 bar Music