A: clapping push ups 8x3
B1: 3xMax push ups
B2: 3x5/each leg schrimp squats
C1: chair Hspu 2xMax
C2: SA db flys 2xMax
D1: isometric copenhagen exercise 2x30sec/each leg
D2: Pornstars 2xMax
E: Evil Wheels 3x10

Back squat 4x1 @heavy weight
Start at around 90% of your calculated 1rm and try to add weight every set. Don’t go to failure or a new PR. Next week you’ll get to show of your strength!
+
For time
Buy in: 800m run
5 rounds of Cindy:
5 pull ups
10 push ups
15 squats
Cash out: 500m row

Strict mu max reps

21-15-9
thrusters 40 kg
ring dips

• direct into -

15-12-9
push press 40 kg
ring dips

5 minutes of HSW Obstacle

3 rounds YGIG

10 devil presses 2x22.5
~100 front rack DB carry 2x22.5

30 m askelkyykkyä
Juoksu ylämäkeen
12 polvet kyynärpäihin
10 punnerrusta
12 kyykkyä
Juoksu alamäkeen

Open 21.1
For time

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap 15 minutes

5 RFT

200m run
20 pistols
10 burpee over sandbag

Hegen reseptillä, eli

50-45-40-35-30-25-20-15-10-5 cal Echobike
*Joka sarjan jälkeen 10 burpeeta