10-12-14-16
Strict pull up
Pistol squat
T2B
Dip
1000 m run

• 3-3-3-3 of:
BB Overhead Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3 reps
Lavora dal rack

A: snatch 5x2
B: Deadlift 7rm + 3x7@80-90%

16 OH kb lunge
25 GHD

For time:
5 rounds with a 3 minute rest between each round

20 pull ups
30 push ups
40 sit ups
50 air squats

I did the first two rounds full out, but both were longer than 5 minutes (5:40 and 5:34ish I think) so I cut the last three rounds in half (per John's instruction). Pull ups were done w/ blue band, push ups were done on the knees. This one sucked. :-\

Hang squat clean - squat clean - jerk
1. 50/42,5
2. 60/45-47,5
3. 70/47,5-50

Lentosimulaattori

6x2 80%

Hsw max.distance
Max reps Strict Hspu

5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope