140 min
Warm up 20 min
1.MU
- Skill drills
- MU 8x1 + 1x2
- MU + HTR 7x1+1
- 17 MU

2.HSPU work:
A. 3 sets:
Max effort Bottom of HSPU hold
- Back to wall
- 2 2 2 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU - 4 4 5
45 s Shoulder presses w/ stick - 5 5 5
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6+ @ 60kg
- Rest as needed
- Last set 8 reps

4.Strength
A. 3 sets:
8+8 KB Deficit split squats (As heavy as possible!) -10 12 12 kg
6-10 (Banded) Glute ham raises - 6 6 6
- Rest 60-90 s between sets-

10 kierrosta aikaa vastaan:

• 10-9-8-7-6-5-4-3-2-1 rinnalleveto kyykkyyn (N 40kg / M 60kg)
• 10cal BikeErg
• 10-9-8-7-6-5-4-3-2-1 penkkipunnerrus (N 50kg / M 80kg)
• 10cal SkiErg
• 10-9-8-7-6-5-4-3-2-1 maastaveto (N 70kg / M 100kg)
• 10cal soutu

Skaalaus:
Rive ~50-60% kehonpainosta
Penkki ~70-80% kehonpainosta
Mave ~90-100% kehonpainosta

5 Rounds for time

• 10 Pullups
• 20 Push ups
• 30 Air squats
• 15 cal @ Assault bike

1 minute break between rounds

You have a break between each round - Go all out on the movements and the bike and use the break to get ready for next round

Your score is your total time

Kuvan mukainen treeni plus

• soutu
• juoksu

Please post scores in official workout.

5 rounds for time

20 GHD
5 squat snatch @ 55/35kg with 3s pause at bottom.

2 min rest

Seated shoulder press 4x8

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
100 squats
50 hand release push ups
100 sit ups
Every minute that your working stop and do 4 half burpees(from floor to squat position)

Finisher
60 around the world
1:00 samson

100 thruster w/db
90 sit-up
80 walking lunges w/db
70 burpee
60 push up
50 thruster w/db
40 sit-up
30 walking lunges w/db
20 burpee
10 push up