Wait, does that mean I’m skilled at getting sweaty or going to get sweaty working on skills? 🧐 Both?

20 TGU Tall sit
20 snatches (progression)
20 Front Kick Throughs (progression)
20 SA Farmers marches per side
20 Footwork Sprawls
20 rotational slams
20 KB shin box
20 Row strokes
20 underswitch > crab reach

Ditch one movement each round. Cannot be the same one every round.

16/10/6

1a) DB Reverse Lunge + RDL Combo: 3 x 6. Rest 45s.
1b) Side Plank External Rotation: 3 x 8-10 ea. Rest 45s.

6 Varpaat tankoon
12 Yleisliike
400 m Juoksu

tauko 1 min.

Emom: 30min
1. Row
2. Burbee
3. Run
4. Sled Push
5. Sit up
6. Rest

8x1’/1’ pal
Napsun kovempaa kuinlenkkivauhti

1. AB 400m/skierg 200m
2. 40 DU / 1min yritystä
3. BOB 6

Nämä mukavuusalueella ☺️

Tempo Front Squat
Repeat from last week. Aim to beat previous scores.
10 Sets of 1:
6 Seconds Down, 1 Second Pause in Bottom

18min EMOM

1 - 50% of HSPUs testing Max (Forearm standard)
2 - 40secs kneeling sea saw press (Weight you can consistently move for whole duration)
3 - 40secs banded tricep pushdowns

4 - Sub max effort CTB pull ups
5 - 1 length arm over arm sled pull
6 - Max effort chest to ring rows

Scalings: Pike hspus/beginner pull ups or ctb pull ups/

AMRAP 6:
10 Barbell Rows, supinated grip
10 Barbell Rollouts
20 Banded Pushdowns

Build to a Heavy Complex:
3-Position Power Clean + Split Jerk

EMOM 20 min

30 shoulder taps
20 hollow rocks
15 groiners
20 superman rocks
30 sec supinated passive hang