3x5 @ 205

Every 90 seconds perform 5 reps at 75% of 1RM. On first and fifth reps hold bottom for 3 count.

100 pull-ups (blue band)
100 push-ups (on the knees)
100 sit ups
100 squats

I am still recovering from my ear infection last week, and I was definitely not in top form today. My left hand ripped around rep 75 doing pull ups, and then the right hand ripped around rep 95. Ouch :-(

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

10 thrusters (45#)
15 box jumps (24'')
20 double unders

just shy of 7 rounds (10 double unders)

5min easy aerobic activity with nose breathing only

Hip Flow 2.0 video

4 rounds for quality

10 x squat
200m run ”run fast”
15 cal assaultbike
20 x abmat

• 40 bar over jumps
• 20 shoulder press
• 40 push press

For 30 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom-up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Or Light Ergo & Mobility

For time: 5 rounds of
* 5 Wallballs
* 5 Knees to Elbows
* 10 Jumping Jacks
* 10 Hollow Rock
* 10 Omvända Hollow Rock

20min amrap:

• 1min raaka rinnalleveto
• 1min käsipainotempaus vuorokäsin
• 2min raaka rinnalleveto
• 2min käsipainotempaus vuorokäsin
• 3min raaka rinnalleveto
• 3min käsipainotempaus vuorokäsin
• 4min raaka rinnalleveto
• 4min käsipainotempaus vuorokäsin

Rive N 60kg / M 85kg
Kp tempaus N 15kg / M 22,5kg