"René"
7 rounds for time:
Run 400m,
21 Walking Lunge
15 Pull-Up
9 Burpee.

Target <30min

RPE 3-4

Walking Lunges are steps, not meters. Knee touches the ground and full extension with the front leg. Wear a 20/14lbs weight west.

20min rauhallisesti

5 yleisliike
10 askellus boksille
15 kp tempaus
25cal laite

EMOM 20
1) 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder-to-Overheads
2) 8 Alt. Front Rack Step-Back Lunges
@70/50kg

As many Reps as Possible in 10 minutes of :

2-3-4-5-6-etc...
Strict HSPU
10 Box Jumps 24"/20"
10 Wallball Shots 20/14p

HS Walk
15 min of HS walk technique
then
EMOM 8
30 DU
10 m HS walk

5 x 2min töitä/2min lepo

3 raaka rinnalleveto 60/40kg
6 etunojapunnerrus
9 ilmakyykky

Yksi intervalli lisää viime viikkoon, pyri pitämään reipas vauhti

Skills:
*Ring work
*Kipping / Butterfly

E90s x 10

5x3 jerk
5x2 jerk

(jerk anyhow)

5 Sets x Every 3:00

20m Dual DB or KB. AHAP

Alternating between shoulder press & bent over row

5 Rounds x Every 2:00

4 Shoulder Press 75%+
6-8 Bent Over Row