5:00 Cardio

3 rounds:

0:30 HS Hold
2 Wallwalk
10 Goblet Squat
20 Single Unders

1 RM Push press

A,
Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 5 reps/side for the day.
--then--
4x 5 L/5 R within 20% of your best for the day

B,
Complete as many rounds as possible in 15 mins of:
3 Pull-ups
3 Box Jump Overs, 60/50cm
2 Shuttle Runs, 50 m
6 Pull-ups
6 Box Jump Overs,
2 Shuttle Runs, 50 m
9 Pull-ups
9 Box Jump Overs,
2 Shuttle Runs, 50 m
...
Continue adding 3 Pull-up and Box Jump Over reps each round until time expires.

Goal
Complete at least 5 intervals of the run

C,
3 rounds for quality of:
Banded Lateral Walk, L 10m/ R 10m
5 Tempo Hip Thrusts

Tempo Hip Thrusts- 3 secs down and up

Rest as needed between rounds.

Valitse itsellesi sopiva variaatio

1. Jaloilla avustettu
2. Hyppyleuka
3. Kuminauhalla avustettu
4. Kehonpainolla

Lepo kierrosten välissä 1,5 - 2min.

AMRAP 15

8 Toes To Bar
8 Deadlifts 75/52,5kg
8 Bar Facing Burpees

• Aim to complete each round in roughly the same amount time.
• Aim for 1-2 sets on the ttb and deadlifts
• Pace the burpees in way that will allow you to stick to your sets on the other 2 movements.

"Mary"
20 min AMRAP
5 handstand push-up
10 pistol squat
15 pull-up

3-4 sets of:
1min Sorenson Hold
Rest 1-2min btw sets

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Athlete Instructions
Athlete Instructions
15 min to build up to a max for the day.

B,
Every 3 mins for 15 mins do:
12 Deadlifts, 70/47kg
9 Hang Power Cleans,
6 Push Jerks,
Recovery Row

C,
Sled Push 15m

Use the heaviest weight you can for each set.
Rest as needed between sets.

Must be unbroken. Find your max weight.

Open 21.1

For reps

• 1 Wall walk
• 10 Double unders
• 3 Wall Walks
• 30 Double unders
• 6 Wall Walks
• 60 Double unders
• 9 Wall Walks
• 90 Double unders
• 15 Wall Walks
• 150 Double unders
• 21 Wall Walks
• 210 Double unders

5 x 5.
Go heavier than last week.