2-3 rounds, 10 reps each:
- Hollow Rocks
- Alt. Tuck-ups
- Sit-ups
- Leg Lifts
- Toe Touches / Toe Reach Ups
- Straight Leg Hip Lift Crunch
- V-ups
- Windshield Wipers
Rest as needed btw movements

Deadlift

3 x 3 @ 80%

4 x 1 @ 90%

Send Off 3:00

For time :

400m Run

12-9-6

Deadlift 60/42,5kg
Box Step Overs

400m Run

Valinnainen kippiliike tangossa&hspu+tuplahypyt🤸‍♀️

Descending intervals

4:00 Row @ Hard pace*
3:00 @ easy recovery pace**
+
2x
3:00 SkiErg/Echo bike (alt) @ Hard pace
2:00 @ easy recovery pace
+
3x
2:00 Row/SkiErg/Echo bike (alt) @ Hard pace
1:00 @ easy recovery pace
+
4x
1:00 Row/SkiErg/Echo bike (alt) @ Hard pace
0:30 @ easy recovery pace

• This should be a pace that you could keep for a 12:00/10:00/8:00/4:00 all out effort. ** This should be around RPE 4-5/10 or a pace you could keep for an hour or more Flow. Alternate machines each interval, do the recovery intervals always on the machine you’ll do the next work interval with. *** Total Calories

1min on - 2min off x6, alternate between a & b:
a) 9 thruster - AMRAP (banded) pull up / jumping kipping pull up
b) 9 (banded) pull up / jumping kipping pull up - AMRAP thruster

TC ensimmäisille liikkeille 40s / intervalli.

Skaalaus: Valitse leukoihin variaatio & toistot, jotka pystyt tekemään TC:n puitteissa. Thrustereissa painot, joilla pystyt tekemään ainakin 10 toistoa putkeen. Jos esim. olkapää-/polvivaivaa -> power clean."

7-7-7-5-5-5-3-3-3

Bench press
1x10 @ 60% 1RM
1x10 @ 70% 1RM
1x5 @ 75% 1RM
1x5 @ 80% 1RM

Penkki 4*6

For time:

3 rounds:
30 cal row
10 Bar muscle up

-REST 3-

** 3 rounds**:
30cal row
15 strict HSPU

-REST 3-

3 rounds:
10 Bar muscle up
15 strict HSPU

Originally appeared in Morning Chalk up