4 rounds, rest as needed:

5 Back Squat @65-75%
10-20 GHD Sit-Up
10-20 Parallette Push-Up

Ohje: tee 4 kierrosta, lepää tarvittava aika. Takakyykkyä 65-75%, ghd istumaannousuja ja punnerruksia pienoisnojapuilla tai kahvakuulien päällä. Skaalaa tarvittaessa.

A.
Four sets of:
Front Squat x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes

Sumo Deadlift 6 x 2

Työntö 2RM.

Etsi työnnön 2 toiston maksimisi.

AFAP (As Fast As Possible)
10 rounds for time of
12 Burpees
12 Pull Ups

3 rounds for time of:

• 1,000-meter row
• 42 kettlebell swings, 1.5 pood
• 24 pull-ups

Find your new 5RM back squat

The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

FOR TIME:
5 kierrosta:
- 1 x juoksu
- 8 x man makers
- 40 x DU

EMOM for 20 Minutes:
At the beginning of each minute do the following sequence using dumbells equal to 60% Bodyweight:
5 DL
5 HangPowerClean
5 PushPress
rest remainder of each minute.
I usually use either 40 or 42.5 if I'm feeling a little stronger. 40 lbs is just about exactly 60% my bodyweight.

Power clean 4x4