Takakyykky
1 x 3 @63%
1 x 3 @72%
1 x 3+ @81%

*Lisää viisi kiloa siihen maksimiin, josta laskit viime syklissä. Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

For time
40 wall ball 15/9kg
4 rope climb

Rest 2min

75 wall ball 9/6kg
5 rope climb

TC. 15min

ACCESSORY

3x
15 hauiskääntö tangolla
15 pystysoutu tangolla
15-20 ghd sit up

3 rounds:
500m Row
400m Run

Then

2:00 ON / 1:00 OFF:
Accumulate 100cal Assault Bike

Then

1k Row
800m Run

Push jerk 7-7-7-7-7-7-7 reps

3 Sets:
8+8 Suitcase Deadlifts
12 Double Kettlebell Front Rack Box Step-ups

AMRAP 20 with partner:
100 du
50 wall balls
30 burpees

Split evenly.

A: 10min emom
Explosive upper body movement x3reps
5-10 squats any how
B: Bench press 10x3, last set amrap @rpe7
C: Front squats 3x3, last set amrap
D: For time
21-15-9
Ohs
Assault bike for cal

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(20)
Run 2 miles or for 20:00
record distance

Finisher
15 side plank punch thru per
1:00 quad stretch

A,
Complete as many rounds as possible in 9 mins of:
9 m sandbag bearhug carry @50/35kg
3 Sandbag Ground-to-Over Shoulders
9 Air Squats

B,
For time:
50 Thrusters @43/30kg
300 Double Unders
50 Wall Balls @9/6kg
300 Double Unders

Goal: sub 14 mins

C,
For quality:
Monostructural Cardio, 10 mins
3x6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
Lateral Lunge Hold, L 1 min/R 1 min
3x6 Eccentric Dumbbell Pull Overs, pick load

Monostructural Cardio- easy pace bike or row
Eccentric Bulgarian Split Squat + Rock Backs- 6 secs lowering
Lateral Lunge Holds- L 45 secs-1 min/R 45 secs-1 min
Eccentric Dumbbell Pull Overs- 6 secs lowering