11' AMRAP
10 no push up burpee
10 box jump
10 trx T row

bande resisted dead bug 3x5/5

frontsquat 3x3 @rpe8

Maximum sit outs in 2 min.
Female -49, minimum 90.

3-4 Rounds @ 2 RIR

0:30-0:45 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

EMOM 12 or 15

1) Handstand push-ups*
2) Rope climbs
3) SkiErg @ very easy pace

• You can choose the variation you want to work on: wall-facing, strict, deficit or regular kipping Intent. Work on your movement capacity for HSPU and RC. Aim for as many reps as you can on each minute. The

SkiErg in the 3rd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).

HSW Speed – EMOM 10

7.62m Handstand walk for time

3-5 Rounds for quality

16/12 (cal) BikeErg
8 Power cleans @ increasing weight*

– Rest is time needed to add load –

Number of rounds. This is all about quality practice. If it becomes a survival battle it’s time to stop.
Flow. 16/12 (cal) BikeErg into 8 power cleans (start at least first 2 rounds as touch-and-go, unbroken set, then you can break the heavier ones up where needed), increase weight for next round and continue.

• The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)

Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs)

Weight increments. You can go up in 5kg or 10kg jumps (10lbs or 20lbs)
Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to return from overhead back to ground. Your success here is measured on quality not time = don’t rush the sets, focus on moving and breathing well.

Tempaustekniikkaa raakatempauksia 25-30kg

Part A).
Skill Primer
Tall Clean from Toes & Pause Split Jerk (5-8 sets x 2+3 / 0:03 pause in split)

Part B).
Hang Clean & Split Jerk
(8 sets x 2+1 / 60%-75%)

Sotilaspenkkipunnerrus 1RM