7 x 3
Kipping deficit HSPU's (KDHSPU) on a plates

90 sec rest between sets

Scale:
1) normal HSPU
2) toes on a box
3) heavy shoulder press with KB

1 Set, Not for Time:
40 GHD Sit-Ups
50 AbMat Sit-Ups
60 Hip Extensions
Not for time, but for quality. Break up the GHD’s and Abmat sit-ups into manageable sets. Designed to be a challenging combination here.

5x2 ( use blocks or rack)

4 kiepin hassuttelu

2, 5, 8, 11 min AMRAP

2min rest between sets.
Every round starts with pull-ups.

10 Pull-up
20 WB
30 KBS (24/16kg)
40 Front Squat (40/25kg)
50 Burpee
60 Hang Power Clean (40/25kg)
70 DU

Then Rest 2 min

Death by shoulder press (40/25kg)

4x10m
5m ja 10m 5 bs@raskas

3 “Giant Sets”
Max Reps Bodyweight Bench Press
25 Hip Extensions after each set.
Rest 3:00 between sets.

Weighted pull-up, five sets of threes.

5 RFT

RX

• 10x clusters 50/35kg
• 20x lunge steps bb OH 50/35kg
• 15x burpees

Sc1

• 10x clusters 40/25kg
• 20x lunge steps bb OH 40/25kg
• 15x burpees

Sc2

• 10x clusters 30/15kg
• 20x lunge steps bb front rack
• 15x burpees

TC: 30min

Rinnale veto pukeilta, polven yläpuolellä, 6x3 70%

Tempaus pukeilta, polven yläpuolellä, 6x3 70%