Takakyykky
2 kierrosta: (6 kyykkysarjaa)
1. 4 takakyykkyä @70%
2. 3 takakyykkyä @80%
3. 2 takakyykkyä @90%
*Sarjat kolmen minuutin välein, ensimmäisen kakkosen jälkeen kevennetään painoa ja tehdään kierros uudestaan alkaen nelosesta.
*Prosentit suuntaa antavia, lasketaan ykkösmaksimista. Toistot tulee olla kuitenkin hyvin liikkuvia.

For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

7 Toes-To-Bar
7 Pushups

Rest day

Move to correct position the items left in incorrect position by others.

Result is number of items moved.

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 russian twist
10-20 cross V-ups /side
30-60s side blank hold /side

EMOM 20
1. Row 18/14kcal
2. Db Snatch 18 / slamball 14
3. 15 BJO
4. rest

3 sets of skullcrushers
3 sets of lat. raises

160 min
Warm up + COS 20 min

1.BFLY + BCTB
- Bfly 2 x 10
- Box drills 2 x 10
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

2.BMU
- Every 90 s. for 15 min (10 sets): 2 BMU

3.SHSPU
A. Box pike HSPU Accumulate 40-50 reps for Quality
- 40 reps

B. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 5 5 s.

4.Front squat
Build to daily max set of 3

5.Seated box jumps
- 3 x 5
- 30" box

6.Strength
A. 3 sets:
10 DB Bench - 30 30 30 lbs
ME Wide grip Strict pull ups - 11 9 9

B. 3 sets:
8 leg lifts on stall bars

Back Squat:
2-2-2-2-2-2