for time

50 box dip w db

jalaoilla voi auttaa lattiasta.

Kässarit siis laatikkon päälle ja niistä ote

For time

50 ring dip

BACK SQUAT + "LEG STAND"
With a 10:00 Time Cap
Build to a Heavy Set of 3

From 10:00 – 12:00, prepare for “Leg Stand”
At the 12:00… “Leg Stand”
Alternating Tabata x 16 (8 sets at each)
Back Squats (empty barbell)
Double-Unders

Push press
3-3-3 @ 87%
2-2-2 @89%
1-1-1 @94%

Hip mobility of your choice

For quality
3-5 rounds
15 face pull kumpparilla
10/10 bottom up kb press
10/10 banded hamstring curl
10 barbell front rack cossac squat

10 Sets of Pause FRONT SQUAT 2 rep, 50-75%
(24X1)

2x (Squat Clean + Front Squat), 65-75%

"NICK"
AMRAP 20:
10 Thrusters 60/42,5kg
20 Calorie Assault Bike (30cal row)
16 CTB Pull-Ups

On the 5:00 – Front Squat
Build to a heavy pause single. (räkistä)

aiming to finish in the vicinity of 75-80% of our 1RM.