For time whit partner.

100 Box over burbee
60 C2B
120 Hspu
180 T2b
100 Box over burbee

Find your 1 rm single leg box jump

A,
1 Front Squat, pick load

Every 1 min for 10 mins.

Use 90% 1RM or higher for all sets.

B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-bars

Complete at a RPE of 7/10.

C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30

Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering

3 sets of max reps Chin ups
Rest as needed in between

Front squat

Etukyykky 6x2 @75% 90s välein

---

For time:

50-40-30-20-10

Pistol squat
Burpees

*400m easy recovery run after every round

---

WARM-UP:

20-15-10

Cossack squats
Burpees
*30/30sec Quad stretch after every round

---

Complete the following complex for max load

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time cap 7 minutes

For total time

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
• Rest 1 minute
• 15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
• Rest 1 minute
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes

-Nosta painoa ja 2set/2+2sarjana noin 15-25s tauolla, muuten n3min tauot.