12 Sets for Time:
30% of Max Strict HSPU

Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.

First, work up to a heavyish set of 2 (not max)

Then,

4x2 (85%)

Focus on speed and technique.

EMOM 10
odd: strict HSPU x 5-7 reps
even: weighted negative pull up x 2 heavy slow reps (10-12 sec down)

"EMOM 16'
1: D-ball G2S @40/30kg
2: Wall-sit
3: Sled drag
4: Side plank 30""-30""/side"

C2b pull up 5x8
Kipping hspu 5x8

AMRAP 15min.:
40 Double-Unders
20 Dumbbell Hang CJ (22.5/15kg)
40 Double-Unders
20/15 Calorie Row

• Inside "Bel Air", we have a workout focused on engine management. Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let's change arms every 5 repetitions.

3 rds
A1.) Single arm DB row 8 reps /side
A2.) Lat pull down with band 16 reps
rest 1 min

3 rds
B1.) Tempo sumo DL 8 reps
B2.) Banded hamstring curl 16 reps
rest 1 min

C.) Accessory 3 rds 10 reps each:
DB bicep curls
banded triceps with stick
weighted plank hold 30 sec
rest 1 min

Leuanvetovoima:

3 x 3 negatiivinen leuanveto
3 x max reps vaakarengassoutu

3 big round
3*
15* Burpee Box Get Over
2* Rope Climb
3' rest BTR

EMOM 15

minutes 1-5 : 5 x Tng Power clean + push jerk @60/45/35kg
minutes 6-10: 5 x Tng power clean + push jerk @70/50/40kg
minutes 11-15 : 1 x Tng power + push jerk, climbing max