Weighted pull-up 7x1

50%

*30MIn

• 100 cals
• 20 Ring rows
• 20 Swings
• 20 Pushups

Power clean 3x6

80%

6 high box jumps between sets

• 1min.: Row/Bike/Run

• 2 rds:
  10 Squat
  5 Walk out + Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Active shoulders (Handstand)
  10-15 Hollow rocks

• 30s. Row/Bike/Run

• Mobility...

A: Back squat 5x6, amrap rpe 8 sista setet
B: Strict HSPU 3xMax
C: Floor press 3set

15 min cool down bike/row
+ 10 hollow rock + 10 sec hollow hold 3 minuutin välein (3,6,9,12 = 4 sarjaa)

EMO6M
1) push up
2) abs
3) ring row
4) superman etc back- muscles movement

A,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
10 Burpee Box Jumps 60/50cm
50 Double Unders
15/13 Row Calories
10x 2 Squat + 1 Pull-up
100 Single Unders

B,
Tempo Dumbbell Bench Press 6-6-6, using heaviest weight per set
Tempo Dumbbell Single Leg Deadlift 12-12-12, using heaviest weight per set

Tempo Dumbbell Bench Press- 3x6, 3 secs down and 3 secs up
Tempo Dumbbell Single Leg Deadlifts- 3x6 L/6 R, 3 secs down and 3 secs up

A,
Front Squat 3-3-3-3-3

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

B,
6 rounds, each round for time, of:
8 Alternating Front Rack Lunges @61/43kg
8 Push Press @61/43kg
Shuttle Run, 40 m

Rest 1 min between each round.

Shuttle Runs- 2x 10 m down and back
Goal: sub 90" each round, rx+ sub 60" each round

C,
Eccentric Split Stance Good Morning 3x12, using same weight per set
Eccentric Dumbbell Pull Over 3x6, using same weight per set

Eccentric Split Stance Good Mornings- 3x6 L/6 R, 6 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering
+
Roll/Smash Calves
:90 sec/side

A,
Block Snatch 3-3-3-3

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

B,
Isabel
For time:
30 Snatches @61/43kg

Goal: sub 3 mins

C,
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
10 L/10 R Lateral Med Ball Toss, pick load
R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
20 Banded Face Pulls
20 Reverse Hypers, pick load
Rest 1:30

Reverse Hypers- recovery weight