Frontrack Reverse Lunges + Front Squat

7 Sets Of ( 4 + 4 Lunges + 5 Front Squat )

Go Every 3:00

A)
3 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
- Rest 1:15 btw sets
B)
5min Butterfly Kip Practice
C)
EMOM 5:
- Unbroken C2B, 10% of your last weeks 5min AMRAP-test

90s on / 45s off for 3 rounds w/ partner - divide working time evenly:
a) arm-over-arm sled pull
b) ski erg
c) double db bench press
d) air bike
e) sandbag carry

Rasittavuus: RPE 7-8, vetäise diesel käyntiin ja anna puksuttaa.

kipping pull up/c2b

E2MOM 5 rounds
3-10 kipping pull up/c2b (unbroken)
10-20 wall ball

AMRAP 8 RASKAS KUULA
- Russian swing x 20
- Maljakyykky x 15
- Kuulan siirto lankussa x 10+10
- Vuorikiipeilijä x 40

EMOM 12
- Hollow rocks x 30
- Cluster x 12

AMRAP 8
- Rive+työntö x 20
- Sit out x 20
- Tempaus x 20
- Tähtilinkkari x 20

A,
1 Snatch, 90% 1RM

Every 1 min for 10 mins.

Use 85-90% for all sets

B,
Complete as many rounds as possible in 7 mins of:
10 Double Dumbbell Ground-to-Overheads @2x15/10kg
3 Bar Muscle-ups
Goal: 8+ rounds

C,
Complete as many rounds as possible in 7 mins of:
L-Sit Hold, 20 secs
Freestanding Handstand Hold, 30 secs
Yoke Carry, pick load, 15m

Every 1:30 x 8 (12min):
10 T2B
5 TnG Power Cleans @60/42kg

Deadlift

3 to 4 x 3 @ 80-86% (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 3:00 b/t set

Seated Shoulder Press w/ Barbell

2 x 8
2 x 6
2 x 4

Go every 2:30