Warm up
3km run

Speed
30m sprint b/f
30m sprint b/f sitting
30m sprint facing down

Conditioning x2
1’ stairs jump (box jumps)
1’ dips (stairs)
1’ abs no hands
1’ row (barrière)
1’ run shuttle
1’ recovery

Run : 3km up as fast as possible

Total 105min
A.
500m row, 2 rounds: 10 wallball, 10 lunges, 20 abs, 20 backs
mobility
B.
Taito kevyt
Tempaus: ensimmäinen toisto high hang, toinen polven alta, kolmas maasta 50-70% 5 x 3
Tempaus muutama ykkönen = 5 kpl mallaillen
Rinnalleveto samoille jaloille lähtö high hang 50- 60 % 5 x 3
3x30 3x32.5 3x32.5 3x35 3x35
Työntö muutama ykkönen = 4 kpl mallaillen
30 35 40 45
C.
Pull up practice for 15min
D.
3 rounds
Kahvakuulapunnerrus x 12 6kg KB
20 AMSU
15 GHD back raises

4 sets of:

500m Row
Rest 5 minutes between efforts
Record slowest time

4 rounds NOT for time:
12 glute ham raises
10 pullups

3 rounds NOT for time
12 glute ham raises
10 pull-ups

Deadlift 1 RM

12 x 2 Deadlift at 65% of 1RM
- rest 45 sec between sets

Complete 2 rounds for time of:
20 Wallball shots, 20#/14#
20 Chest-to-bar pull-ups
20 Burpee-box jumps, 24″/20″

7 min AMRAP
7 Hang Power Clean (60kg)
15 Wall Ball
15 Situp

100 snatches 45/25
5 jump box on the minute

Back Squat 5-5-3-3-3

135-185-225-275-295

TABATA
hang cleans #95
Cal row
burpees
knees to elbow