5 x 10
Heavy KB swing RUS

Tabata: vuorotellen
Hollow Hold
V-Up

Every 1.30min x 6

1 Power clean + 1 Squat clean + 1 Hang squat clean @65-75%

Huom! Sarjat nousevalla painolla esim kaksi settiä aina samalla, jonka jälkeen korotus. Painot pitää pysyä teknisinä!

5 Sets x Every 4:30

Max. Reps unbroken Double Unders / Practice 2:30

Recovery Remaining Time ( easy ergo or walk )

Score : Biggest set of Double Unders

Back Squat, work up to heavy 3RM
+
1 Max set @85% of 3RM

EMOM x 30

1) row
2) 10 kbs + box jump over
3) core of your choice

Partner amraps 2x15min

1)
30cal c2bike
30 kbs @24/16kg
10 burbee

2)
30cal row
30 Db snatch @22,5/15kg
10 burbee

(5min rest between amraps)

Back rack reverse lunge
4 sets of 6 reps/side

V2 in all sets
rest 90 sec

-first week of these and goal is to progressively add weight each week

Every minute on the minute for 12 min
1. 6-8 bulgarian split squat (right)
2. 6-8 bulgarian split squat (left)
3. 20-30s ring row hold + 20-30s push-up
4. Rest

For time
100-75-50 Double Unders
30-20-10 Handstand Pushups
15-10-5 C2B Pullups

5-3-3-1-1
rest 3-4 min