5 rounds of
20 cal ski
10 burpee to target
Rest 5 min

5 rounds of
20 cal row
10 wb
Rest 5 min

5 rounds of
20 cal bike
10 box jumps

• 4 Sets of:
Strict Deficit Handstand Push Ups 6-8 reps
Rest as need each sets.
Usa un deficit che ti permetta di fare 6-8 reps in max 2 volte. In alternative lavora a pavimento

AMRAP 7 teams of two

Toinen tekee toinen huilaa (24/36)

10m walking lunge
7 kb front squat
7 kb deadlift

EMOM 25 (5 rounds):
1: cal AB
2: 4 Back Squats @80kg
3: cal AB
4: 15 V-ups
5: Rest

Strenght:

every 90s x9:
2x cluster (drop and go)
find heavy of the day (sisällytä ainakin 5 raskasta nostoa tähän emomiin)

Front squats:
Test: 5rm squats
-> 3x5 front squat, 85% from 5rm

3 rds:
6-10 ring dips (scale with rubberband if needed) 6-10 barbell row
rest 1-2 between movements

Mark your cluster weights here, ( kyykyt erikseen)

4 sets
7 vahtila vääntö
4 banded ring MU turn over
- set up turn over so that it is high enough that in the start position arms straight
- keep your heels on your but at all times
- rest as needed

Pegboard practice

TNG Power Clean 5x5

10 mins any cardio machine for wu + 10 mins row easy pace

6*10 DDB bench press, alternating arms
4*12 military push press
4*12 DDB Arnold press
2*25 Squat assisted push press
4*12 Hammer curls

"Jonestown Sprint" 45s ON / 15s OFF, 2 rounds as a circuit
1) Plank push ups
2) DKB Overhead hold
3) KB swings
4) Dead hang
5) Wall Sit
6) Medball Slam 11kg

Seven-intervals + accessory
6 rds
3min on/2min off
go hard those 3 minute sets!:

7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows (TTB)
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

accessory: 3 rds
10+10 banded one arm pull down 10-20 scapula push ups
10 banded cuban press
10+10 banded sidewalk (video)