OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-

5 x 5

For time:

3 rounds:
10 Handstand push-ups
20 Toes-to-bars
2 rounds:
10 Strict handstand push-ups
5 Rope climbs,15 feet
1 round:
10 Chest-to-wall handstand push-ups
20 Ring muscle-ups

Time cap: 15 minutes (You can ignore the time cap as wanted if think you can finish the workout)

Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

AMRAP 15 mins

• 10 wall-ball shots
• 10 toes-to-bars
• 10 box jumps *Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches

For time:

20 deadlifts 80/60 kg
20 cal assaultbike
18 deadlifts 80/60 kg
18 boxjumps
16 deadlifts 80/60 kg
16 cal assaultbike
14 deadlifts 80/60 kg
14 boxjumps
12 deadlifts 80/60 kg
12 cal assaultbike
10 deadlifts 80/60 kg
10 boxjumps
8 deadlifts 80/60kg
8 cal assaultbike
6 deadlifts 80/60kg
6 boxjumps
4 deadlifts 80/60 kg
4 cal assaultbike
2 deadlifts 80/60kg
2 boxjumps

X2GT

2-4 rounds:

20-40s wall stretch
20-40s calf stretch

OPTIONAL Metcon

For time Rx´d

5 rope climb
50m kb fr walking lunge @24/16kg´s
5 rope climb

For time Scaled

3rope climb
30m kb fr walking lunge (choose moderate weight)
3 rope climb

Target under 8min, tie cap 10min / tasaista työntekoa, pidä intensiteetti hallinnassa, jotta jaksat harjoituksen volyymin

Strict dip 3 x 8-12 @ 2 RIR, rest 1:00 before A2

Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top