5 x 3 AHAP

5x5 strict chin ups

Back squat
- 1x8@65%
- 1x8@70%
- 1x8@75%
- 1x8@80%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

1 set:
2:00 recovery bike or walk

Then EMOM15:

1) Max L-sit hold (max.45s) from boxes (scale to knees in 90 degree angle)
2) 20 Abmat Sit-Up
3) 10 strict weighted hanging leg raises (scale to leg raises or kipping leg raises)
4) Max weighted plank hold (scale to plank or knees to ground)
5) rest

“Jack”
AMRAP 20’

10 Push Press
10 KBS
10 Box Jump

Rxd: 52,5/35kg and 24/16kg

Target: 9+ rounds.

Huom, kyseessä push press, ei push jerk.

Hero workout.

20 Mins to build to a heavy 3RM for the day

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand

RX
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 9kg ball to 10 ft. / 6kg ball to 9 ft.

Time cap: 20 min.

—————

SCALED
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 6kg ball to 10 ft. / 4kg ball to 9 ft.

Time cap: 20 min.

3 x Attempts

No pre jump!

Best jump score in cm

1 Squat clean & jerk @ 70%