On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Strength
7 Back Squats E3MOM for 15 minutes (225#)
60%-75%

Metcon
8 minute AMRAP
2 Toes 2 Bar
2 Wall Balls
2 Burpees
444,666,888...

90 min
A. Walking for 60 min
110/137
B. Mobility work for 30 min

Kaksi maksimisarjaa punnerruksia oranssilla kuminauhalla kolmen minuutin palautuksella.

tempaus
1@70%
1@75%
1@80%
kolme kertaa läpi

Rive+ työntö
1+1@70%
1+1@75%
1+1@80%
kolme kertaa läpi

Takakyykky

3x3@70%

Boksi hypyt
5x3

Tai Leppävirta

Max reps of strict c2b / strict pullup / supine ring row / ring row

130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- Bar muscle up 9 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
55 60 65 65 60 kg

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
> AMAP, abmat + 5 kg plate, 8 4 6 5
B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
40 40 35 35

3.Skill / Gymnastics
B. Chest to bar pull up
B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
Result: 17 reps, PR!
B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
6 6 3 6 5 6 6 reps

4.5 min AB + mob.

3 RFT
50 Double Unders
15 Squat Cleans (30kg)
15 Burpeees
50 Double Unders

Pause Jerk four doubles