W.Pull up: 5x3

4 rounds:

10 TTB
20 Air Squat

Ohje: tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa toistomääriä.

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20-30min Stretching

Ohje: venyttele/lihashuolto 20-30min

Power clean
One power clean + 3 front squats
increase weight for 25 minutes.
Try to hit around 80% of 1RM Power clean

4x3 (105%)

60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3

I.
3x
Sled Push 60/40kg + Run around the box

II.
3x
Sandbag Run x3

III.
Assault Bike
25-20-15/20-15-10 Cal.

100 DU
50 Dumbell push press (50/35lbs)
50 DU
50 c2b pull-up
50 DU
50 dumbell push press (50/35 lbs)
50 DU
50 t2b
100 DU

20 MIN TIME CAP!

Foam Roll Glutes / Quads / Lats
Banded Ankle Dorsiflexion
Banded Shoulders/Lats
Active Lizard
BW Squat Hip Pry
Beast Torsion Control / 2-point pauses
Scap Pull-ups
1/4 Chin-ups

10

*In teams of 2 alternate tasks and complete as many rounds as possible in 30 minutes:
*
5 med ball cleans
10 sit ups w/ med ball
15 double unders
300 m run or row

15min AMRAP
-30 Hollow Rocks
-30 Superman Rocks
-15 T2B
-15 GHD Back Extension