5 Rounds for time:
15 GHD Sit-ups
10 Handstand Push-ups

5 rounds for time:
14 Alt. DB Snatches 22,5/15kg
10 Pull-ups

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating

Paused back squat

5 to 7 x 3 @ 72+%, go every 2:00-3:00

– Start @ 72%1RM back squat then build up over the sets IF moving well
– Pause for 3-seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles.
– Drive up aggressively through the full range on the way up on each repetition

Hang clean and jerk

2 x 2 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%

Go every 1:00-1:30

Tämä hetken 3rm

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Power Cleans @ Front Squat 40/30 ( Floor )
3-6-9-etc. Hanging Knee Raise

Rest 2

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Deadlifts @ 40/30kg
2-4-6-etc. Bar-facing burpees

Deadlift

10 x 1 @ 80 - 83%

Go Every 2:00

Warm Up
Speed Ladders for 5 mins + 5min mobility work
then
2 rounds
1 min recovery + 30s easy
1 min recovery + 30s easy+
1 min recovery + 30s moderate pace cardio
30 sec recovery = 5 min cardio work
then perform 12/12 banded hamstring curls + 12/12 front foot elevated lunge
then
2 rounds
1 min recovery + 30s easy
1 min recovery + 30s easy+
1 min recovery + 30s moderate pace cardio
30 sec recovery = 5 min cardio work
then perform 12/12 kb bottom up press + 12/12 signle arm db row
then
2 rounds
1 min recovery + 30s easy
1 min recovery + 30s easy+
1 min recovery + 30s moderate pace cardio
30 sec recovery = 5 min cardio work
then perform 12/12 standing trunk twist + 24 banded deadbugs
then
optional cool down 5-10 min light pace cardio work.
total time without cool down 60-65 minutes + optional cool down
use 1 or 2 machines (I did 3 x run and 3x air bike)