Back Squat
1RM

30min amrap
5 wall ball
3 HSPU
1 pwr clean 90kg

3 kierrosta aikaa vastaan:
300m soutu
15 etukyykky (N 30kg / M 42,5kg)

Accessory 3rnd:

8/8 D-ball bear hug box step up + 20m yoke carry + 20-30 GHD

Alternate a&b
A)Benchx5-8rep
B)KB Deadliftx6-10rep

Ramp up to heavy single, with good technique

10 min workout
1. min = 20 m
2. min = 30 m
3. min = 40 m
4. min = 50 m
5. min = 60 m
6. min = 70 m
7. min = 80 m
8. min = 90 m
9. min = 100 m
10. min 110 m

If you fail, start beginning, or try again the same track.

Eilinen/Lepo

Metcon (time)

4 Rounds for time:
20 Pistols, alt. legs
20/15 calories row
TC: 9 minutes

Rest 2 minutes

4 Rounds for time:
15 ~Toes to bar / GHD
20/15 calories bike
TC: 9 minutes

Accessory:
100 Squats w/medball in bearhug
100 Jumping lunges
Split anyhow

50-40-30-20-10 reps of
Double unders
Sit-ups
Do one muscle up at the beginning of every minute (including the first).