Straight Leg Sit-ups w. DB on chest: 4 x 10-15. Rest 60s.
*If needed have a partner hold your feet.

800m Run with MedBall (9\6kg)
-then-
2 Rounds For Time:
15 HSPU
30 Pistol
45 Pullups
-then-
800m Run with MedBall (9\6kg)

For time

50 box over jumps
50 pull ups
25+25 one arm db thrusters 25/17,5kg
50/40 cal row

EMOM 20 min

5-10 Hang Power Clean (50/35 kg)
6+6 Bent Over KB Row on Bench
5-10 Muscle Up Row (or 3-6 Muscle Ups)
10-15 Bicep Curls

Strength: 20 mins to Perform 3x5 back squat increasing weight each set upto roughly 85%1rm then perform 5 singles increasing weight after each rep.

Wod: For time
400m run
20 Pull ups
50 DUs
20 HRPU
400m run
20 T2B
50 DUs
20 Burpees

Strength: start first set at roughly 70-75%1rm build upto 85%1rm then perform 5 singles trying to increase the weight each rep if possible.

Wod: go hard and fast! Aim to go unbroken on the gymnastic movements. Try to maintain a 90% max working pace.

Conditioning
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Deload

AMRAP 20

12 power clean
20 box jumps
18/15 cal row
200 m run

Back squat with pause

5x3, 60-70%

Banded Deadlifts 3×5

Tee normaali lämmittelysarjat 80-90% (5RM maastaveto) asti. Sen jälkeen lisää voimakumit.

For time
800 m run
800 m row
50 box jumps or step ups
30 burpees
50 box jumps or step ups
800 m run
800 m row

Bring your Sunnnnnnieees and sunscreen 😎😉

You’ll be doing cardio 🏃🏼