*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

For 20-30mins
20m/side Suitcase Carry
:40/side Pallof Press (slow reps)
20 Cals Bike

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

8x 20 on 10 off
assault bike
all out

Front Squat

6 x 2 @ 80%

For time

• Run 4 miles

7-minute AMRAP

10 x 10m Shutte Run
Big set of Chest-to-bar pull-ups

7-minute AMRAP
240/200m Row
Big set of Handstand push-ups*
* Strict or kipping (your choice)

7-minute AMRAP
400/320m BikeErg
Big set of Toes-to-bars

Rest 3:00 btw AMRAP

Etsi maksimikilomäärä 7 mahdollisimman raskaaseen rinnallevetoon molemmille kilpailijoille

For time

1-2-3-4-5-6-7-8-9-10
Deadlifts @ 102.5/70kg
Handstand push-ups

Target time. < 7:00

REST 4-MINS BEFORE PART B

For time

10-9-8-7-6-5-4-3-2-1
Burpee box jump overs, 24/20″
Chest-to-bar pull-ups

Target time. < 7:00

Pacing. 1) Push for big sets, but with smart breaks on the deadlift and HSPU to ensure you keep getting right back to work each time on part A, 2) Push to a threshold pace you can sustain on the burpee box jump over the whole way while keeping the chest-to-bar pull-ups unbroken as much as possible each round on part B.
Strategy. Part A is an ascending couplet of deadlifts and handstand push-ups. Plan to attack each movement in big, even unbroken sets if your capacity allows; however, be sure to take smart breaks on one or both movements as the reps increase to ensure you can keep your pace and avoid excess rest.
Part B is all about how fast a pace you can hold on your burpee box jump overs while still being able to get right to work on the chest-to-bar pull-ups and maintaining unbroken sets as much as possible. Find a good rhythm on the box and keep getting straight to work each time.

Warm-up

3:00 Echo bike
3:00 SkiErg
+
2 rounds
10 Handstand shoulder taps
10 Scapula pull-ups
10 Banded KB swings
10 Tension swings
5 Kneeling jumps
+
Deadlift
Build to workout weight
+
2 rounds @ increasing pace
6 Deadlifts
6 Handstand push-ups
3 Burpee box jump overs
6 Chest-to-bar pull-ups
0:30 rest between rounds

Kahvakuulaan pehmustetta ja jalkaterän päälle. Istu korkealla penkillä ja tee vuorojaloin.