20 burbee
400m juoksu
19 burbee
400m juoksu
18 burbee
...
JNE
Nollaan saakka!

Handstand Pushups 5 sets x 5 reps

Three sets of five reps
Hold kettlebells in the front rack

4 Rounds

► 1' max Burpees
► 1' rest
► 1' max Box Jump
► 1' rest
► 1' Double Under
► 1' rest

4 rounds
Box jump over x10
Kettlebell Swing x10 24/12 kg

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Complete as many rounds as possible in 20 minutes of:

• 5 burpees
• 15-foot rope climb, 1 ascent
• 30 double-unders

10 min amrap

Reps increases with 2 each round

• 2/4/6/8...... Front squats 80kg
• 2/4/6/8...... GHD Situps

Bench Press
135x10
185x5
235x5x5
OH Press #135x5x5

Front squat 3 sets of 6-12 reps.