For time :

9-12-15-18-21

Box Step Ups 24"/20"
Calories Bike Erg

Plate Step-Ups

4 x 4

Front squat

4 x 4 @ 80-86% (aim for 2-3 RIR on the 1st set, 1-2 RIR on the remaining sets), rest 3 to 4-minutes between sets

3-4rounds:

30s wall sit
20 banded pull apart

AMRAP 15

40/30 Cal Air Bike
30 Push-Ups
30 Kettlebell Swing 24/16kg
30 Air Squats

Rest 5 Minutes

AMRAP 15

40/30 Cal Row
30 One Legged TTB
30 Lunges
30 Kettlebell Deadlift 24/16kg

4-5rounds: 5min On / 1min Off

1) 2-4 wall walk, 8-12 ttb remaining time EASY bike

b) 2-3 rope climb, 8-12 kb thruster + remaining time EASY bike

AVE HR ZONE --> PK1-2 / NOT TOO FAST !!!

A1) strict pull ups 3x5
A2) kipping push ups 3x10
A3) dead hang 3x30s
1-2 min rest between movements, try to go unbroken

3-4rounds:

15-20s chin over bar hold
15-20s ring support
15-20s hollow hold

Strict Nicole

Complete as many rounds as possible in 20 minutes of:

• Run 400 meters
• Max-rep strict pull-ups

DELOAD-MODERATE WEEK 8/9

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WARM UP sama saliohjelman kanssa

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BACK SQUAT
4x5@RPE7 (could do 3 more reps), rest between sets 3min, *5@rpe7 -- target load of max ~79%

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CLEAN PULL *full foot
2-3x1@115% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 SEATED LOW ROW *cable glose -grip
10 KNEELING SQUAT
6-8 DIP/BENCH DIP

Rest as needed