A,
For time:
Run, 800 m
30 Double Dumbbell Ground-to-Overheads, 15/10kg
15 Toes-to-bars
Run, 800 m
30 Dumbbell Burpees
15 Toes-to-bars
Run, 800 m
30 Renegade Rows
15 Toes-to-bars

Goal: sub 27 mins

B,
For quality:
50 Banded Curls
50 Banded Tricep Extensions
100 Banded Leg Curls
100 Banded Leg Extensions

4 rounds of
15 Banded GHD hip ext.
(black band on the pole under the cushions)
10 wall balls 12/9
ME HS walk, can break only one time. If can't do min 6 m at a time then go for 1 minute for attempts

Bench press 2x2, 4x5

Hip thrust 4x3

Back squat 3-2-1-1

Deadlift on a plate 15-12-10 reps

Warm-up:
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

A) OHS

3x6 “Bamboo OHS”.
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

5 @ 58%
2x4@ 67%
2x3@ 70%
1x2 @ 75%
5 @ 58%

B) Push press & Shoulder press

Push press
8 @ 55%
8 @ 58%
6 @ 64%
3x5 @ 68%

Shoulder press, nousu 3RM + 5x3 @ 90% (3RM)

C) Accessory:

Strict banded pull-ups, 5 x 15.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

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Reverse hyper, 4 x 12 - moderate

Sandbag good morning, 4 x 12-15

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3x
1:00 plank hold with feet on rower
15m+15m 1-arm suitcase carry

7 min EMOM
80% of 1 RM
Squat Snatch
add weight if feels good

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Lat Stretch - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Rounds
5 Snatches @65%-70% - Should be unbroken full snatches
10 Chest to bar pull-ups
1min Max cal bike or row

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REST 3min (REST an extra 2min after last round - 5min total)

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3 Rounds
7 Power Clean 60-70% - Should be unbroken
14 Handstand pushups
400m Run

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REST 3min (REST an extra 2min after last round - 5min total)

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30 Burpee box jump for time (24/20)