20min

5 yleisliike
20 venäläinen kahvakuulaheilautus
17/25 cal soutu/pyörä

3 x Max
Pull-up
1min lepo välissä

3x 1 min ON / 1min OFF
Max reps 1min DB floor
bench. Vuorotellen, toinen
käsi ylhäällä, kun toinen käy
rinnassa.

Back Squat 6 x 8

Tempo Back Squat. 3 Sec Down, 1 Sec pause on bottom position. Full Speed Up!

5 x 5 x 50-60% 1RM

SO 3:00

"Flight Simulator"

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC 20

Rules:
You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4.There is not modifying!!!!
We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

alternate;
1. 5 broad jumps, standing jump as long as possible x5
2. 8 good mornings

3rnds superset / rest 1min between sets
8/8 Db chainsaw row
Max effort push up

into

2 rnds superset / rest 1min between sets
Max effort Chin ups (banded) try to hit +10 reps
Max effort Db shoulder press 35/25lbs

Set 1 – 85% – 5 Reps
Set 2 – 85% – 5 Reps
Set 3 – 85% – 5 Reps
Set 4 – 85% – 5 Reps
Set 5 – 85% – 5 Reps
Set 6 – 70% – MAX Reps

Post reps to comments on amrap set.

Squat Snatch x2

Start around 60% and build to 80% ish
Add after perfect lifts

1 high pull + squat snatch + OHS
Build up to a quality single on the above