3 rft

12 stepovers @12x2 kb front rack
45 sec handstand hold
1 min farmerwalk @40x2 kb
- every 15 sec: 1 DL @40x2 kb
30 sec rest

Takakyykky
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

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

A: 8min emom
Jump combo
B: Deadlift 5x5
C1: strict Hspu 3xMax
C2: Strict chinups 3xMax rpe7
D: triceps push downs 3set

Front Squat
5-5-3-3-1-1 reps

Work up to heavy

A,
2 rounds for time of:
20 Clean & Jerks @70/47kg
40 Bar Facing Burpees

Goal: sub 12 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Landmine Split Lunges, pick load
3x6 Eccentric Banded Squats, pick load
3x10 Goblet Squats, 0.5x bodyweight
3x6 Eccentric Tricep Extensions, pick load
3x6 Tempo Close Grip Dumbbell Push-ups
3x6 Eccentric Barbell Rows, pick load
3x6 L/6 R Single Arm Dumbbell Rows, pick load

Eccentric Stiff Legged Deadlifts- 6 secs negative
Eccentric Banded Squats- 6 secs negative (set band up so it is mounted to a rig and wrapped around the back of your knees)
Eccentric Tricep Extensions- 6 secs negative
Tempo Close Grip Dumbbell Push-ups- 3 secs down and up
Eccentric Barbell Rows- 6 secs negative
Single Arm Dumbbell Rows- moderate weight

• 2-2-2-2-2-2 of:
BB Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.

12 Min EMOM of:
1st Min Ring Row (Tempo X131) 6-8 reps

2nd Min Strict Ring Dips (Tempo 31X1) 6-8 reps

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(24)
On the 3:00 x8 rounds
3 devils press(choose dumbbell weight)
27 heavy jump rope/jump rope
100m run

Finisher
50 russian twist
1:00 quad stretch

Tempaus 2min välein
2x3
2x2
5x1

On The 3:00 x 3 Sets:

3 Reps @ 88%