27min AMRAP
(40 box jump buy in)
400m Run
12 Burpee Broad Jump

30min amrap:

• 3 takakyykky
• 3/3 bulgarian split squat

Takakyykyn aloituspaino (N 15kg / M 20kg). Lisää jokaisella kierroksella 2,5kg painoa tankoon.
Käytä split squatissa käsipainoja tai kahvakuulia lisäpainona mikäli mahdollista. Painot kommenttiin. Tulos on kaikkien toistojen yhteismäärä.

5 Sets of:
Strict Ring Dips (tempo 31X1) 3 reps +
Strict Ring Dips 4 reps +
Kipping Ring Dips 8 reps
Complex must be unbroken

For time:
Perform these exercises, knees to elbow, Box Jumps, Push Press (50kg men) - reps 2,4,6,8,10,12,14,16,18,20

For quality
3 - 4 rounds:
Turkish get up x 2 (side)
Waitress plate 10 m (side)
Pallof press x 10 (side)
Hanging Scapula pull x 5 (side)

15 WB 6kg
15 ring dips(with black band)

soutuintervalli
warm up: 10min ergo nousevalla vauhdilla + omat lämpät /aktivoinit.

Row: 8x500m with 2minute rest. (target pace same as last week, 5 k pace)

4 rounds:

5 min bike
1000m row (steady medium ~4min pace)
30 DU

Rest 1 min between rounds

The trick is to harden the pace on every round on assault bike. For example: 275watts/300watts/325watts/350watts

"300" for time:

25 pull-ups
50 deadlifts 135/95 lbs
50 push-ups
50 box jumps 24/20"
50 "floor wipers" 135/95 lbs
50 clean and press 20/14 lbs
25 pull-ups

21-15-9

Thrusters #95/65
Pull-ups