5 x 5

Front squat

12-18 @ 82-88%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 4-6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 12-18 reps with target weight in as few sets as possible.

A: Ring pull ups pronated 3xMax
B: SA Kb rows 2set/arm
C: DB pommel raise 2set/arm
D: SA db koncentrations curl 2set/arm
E: DB biceps curls 1xMax

pushpressei, heilautushyppyi

5 rounds for quality
Chest to bar pull ups
1min on
1min off
3min rest
3 rounds for quality
1min kipping t2b
1min kipping hspu
1min rest
3min rest
3 rounds for quality
1min on double kb c&j 24kg
1min rest

Maximi määrä burbeita minuuttiin

Strength:
5 Rounds of:
3 Push Press
Max. Weighted Ring Dip

45kg y 7 Ring Dips con 8kg (hice Press en vez de Push Press)
50kg y 6 Ring Dips con 8kg (hice Press en vez de Push Press)
55kg y 6 Ring Dips con 8kg (hice Push Press)
60kg y 6 Ring Dips con 8kg (hice Push Press)
60kg y 6 Ring Dips con 8kg (hice Push Press)

20min AMRAP
5 Pull ups
10 Push ups
15 Squats

5min AMRAP of:
Bodyweight Back Squat

rest 5min

10min AMRAP of:
Toes-to-bar

20 min amrap

For the pushups: Place one hand on the wallball and the other on the ground - do a pushup og walk your hands over the wallball, so that the other hand is on the ball and the other one on the ground

• 5 strict pullups with a 9kg wallball between legs
• 10 pushups*
• 15 Wallball squats (Wallball on shoulder)
• 30 Double unders