Weighted Pull Ups

4 x 4 x 60%

SO 2:30

Intervals
4 sets
14/18 calories of rowing
15 double db thrusters @10/15kg's
12 toes to bars
rest 2-3 min bwn rounds
row target under : 45 seconds
goal is to get unbroken set on thrusters , they are lighter weight so fast moving,
breathe a bit before hitting toes to bars. target for them is unbroken or max in 2 sets.
choose resting time by that you are able to go fast on each interval. we dont want to be lazy.
Score is total time of workout. But focus for your own doings! Remember the goal is keep intensity on work.

Strenght
Back Squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets

Shoulder Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets

4 Sets of Clean Pulls
Set 1: 3 @90%
Set 2: 3 @95%
Set 3: 3 @95%
Set 4: 3 @95%
- Rest 2min btw sets

Cooper kimpisessä klo 10 ja 11
Ei muita lähtöjä

10 rounds for time of:

3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

40 Wallballs (20/14 lbs)
30/24 Caln Row / Bike
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (30 / 22.5 kg)

2-3 rounds:

8+8 single leg glute bridge
8+8 s.l romanian deadlift (kb/db)
30-60s plank

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 5 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

3 Rounds:
20 Alt. Weighted Box Step Ups
10 Weighted GHD Back Extensions
20 Banded Good Mornings