Weighted Pull Ups

4-4-4-4-4

Sendoff 3:00

2x5 Etukyykky @80%

2 min tauot

5 x alkavalla 2.30 minuutilla

3 maastaveto @60-70% 1RM
5 boksihyppy

3 Rounds at a steady HR (42 mins)

A. 3 Min Row
30 secs Rest
B. 10 strict t2b, 15 hollow rocks, 20 Russian twists AMRAP 3 mins
30 secs rest
C. 3 mins Bike
30 secs rest
D. Step ups 20, 50 DU’s AMRAP 3 mins
30 secs rest

AMRAP 15

10 pull up
20 box jump
10 push up
20cal machine

7 Sets fo 40-50% Unbroken Set

Go Every 2:30

• Use same modification than Unbroken max set .

7 front squats @60/40kg
35 double unders

3 rounds
1:00 cardio
5 inch worm
10 walking lunges
10 tin soldier walking
5+5 plate windmill (light)
5+5 plate halos
10 deadlifts , add weight each round.
starting with barbell

1-2 clean @jerks @65-75%

In 15 minutes window
Do 4-5 sets of tempo back squats x 3 reps
goal is to climb up from small weight to medium
tempo (32XX)
3 sec down, 2 sec stop and then up , take your time and do next rep.