For 40 minutes ascend the ladder:
9-12-15-18-21…
Row or ski cals
air squats
sit ups
push ups

2 Rounds for Time:
20 Strict Handstand Push-Ups or Pike Push-Ups or Push-ups
60 Walking Lunges/ Reverse Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpees

Every 10sec 1 clean
for 4 min
Then add weight and do 1 clean every 20sec for 2min
Then add weight and do 1 clean every 30sec for 2min

Rest 1min between sets

6min Running
6min Xebex

5min Bike
5min Running
5min Xebex

4min...

Up to 2 min.
Sykkeet 130-165 koko ajan.

For time: 6 rounds of “Nick”
10 DB Hang squat cleans
6 HSPU on DBs

”Michael”
3 kierrosta

800m juoksu
50 selän ojennus
50 istumaannousu

Buy in 20cal assault bike

AMRAP 15

10 OHS 45/35kg
12 Front rack lunges 2xKB 20/16kg
20 Hollow rock

Buy out 20cal assault bike

A,
Back Squat 12-9-6

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

RPE 8/10

B,
5 rounds for time of:
Suitcase Lunge @24/16kg L 7,5m /R 7,5m
25 Kettlebell Swings @24/16kg

Goal: sub 12 mins

C,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load

Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular return

Static Lying Leg Crossover Stretch
:90 seconds/side

Pigeon Pose
:60-:90 seconds/side

Back squat amrap @80%
+
Snatch pull 5x2

PK sykkeellä juoksua