On the Minute Until 120 Reps:

1 min : GHD Sit Ups
2 min : Rest

Complete as Manu GHD`S as possible in one minute, then rest other.

Warm up

A) 4-6min easy erg

B) Sumo deadlift & bench press warm-up:
8-6-4-2 increasing weights

Workout

A) Sumo deadlift
3x10
Paino, jossa on muutama toisto varaa

B) Bench press
4x3 @70-80% 1RM
Jätä varaa muutama toisto. Paino tulee olemaan sama seuraavat kaksi viikkoa ja toistoja viikoittain yksi enemmän.

C) 3 rounds:
1min ring row
1min push-up
1min rest

Every 2:30 x 4 (10min)
-10 c2b
-10 hspu

Handstan Push Ups

3 Gian Sets:

Max HSPU 3"/2" Deficit
Max HSPU 2"/1" Deficit
Max HSPU ( No deficit )

Rest 3 minutes btw. rounds.

5min Row/IAirbike with nose breathing only

5-10 Down Dog to Cobra video

Rest 90s-2min between sets
-Build up

For time:
With pair

60 x Snatch 25/40kg

Wide grip Pullup 8-8-6-6 reps

Snatch pull + hang squat snatch 8 X 1+1

A,
3 rounds for time of:
20 Power Cleans, 61/43kg
20 Wall Balls, 12/9kg

Compare to 5-1-21.

Goal: Sub 12 mins

B,
3 rounds for quality of:
5 Prone Swimmers
Single Arm Overhead Carry, pick load, L 15m/R 15m