5 rounds of the following:
10 weighted ring pushups - You can also do sets non-weighted with a variety of styles.
Weighted Step Ups (5-6 each leg) - I also did supersets of lateral step overs x10 on 3 sets.
Back pull/ row in 2 stylesx10 - do 1st rep straight back to the ready position for doing a rotator movement, then do a straight back to the side of the body quickly - 5 sets of that double.
Low back extensions x 5-6, (super slow and in control to work and strengthen posterior)
Ab Wheel Rollouts-lateralx10-12 - only do laterals not in front as that ROM gets hit often and lateral does not.

120 min
Warm up + COS 20 min

1.HS practice
- HS Body tightener 3-4x10 s hold
- Body tightener to Wall walk: 3-4x3
- Free standing HS Hold - forearms against block x 3

2.BMU
- Drills
- BMU 3x1 + 7x2 + 3
- BMU x 20

3.BFLY + BCTB
- Bfly 35
- BCTB + kip swing 4+4 x 6

4.Power clean
- Build to challenging but snappy triple
25 25 30 35 40 45 50 52.5

5.Romanian deadlift
4x5 @ Light weight and slow tempo
50 50 50 50

"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
75/50 Calorie Assault Bike
40 Strict Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
50 GHD Sit-Ups, 50' Handstand Walk
35 GHD Sit-Ups, 50' Handstand Walk
20 GHD Sit-Ups, 50' Handstand Walk

"Pineapple Express" Part #C (On the 30:00):
3 Rounds For Time:
400 Row
21 Lateral Bar Burpees

Use 10-20 minutes for bar muscle up practice (look at the videos)

alternating between A and B:
3rds (3x molemmat a ja b, eli aseta kello: 6rds/work time 2min/rest time 2min)

2min amrap/2min rest
be fast with the transitions!
A) 8/10 cal row + 7 OHS
rest 2min
B) 6+6 DB OH walking lunge + 5 devils press

35 min easy bike

Technical and good form
-Moderate/Heavy, but not 2RM

Focus: Romanian (Stiff Leg) Deadlift
3 sets x 6 reps @ 60% of 1RM Deadlift

MetCon:
10 Min AMRAP:
Jump Rope (L1- 150 singles; L2- 25 D/U attempts; L3- 50 double unders)
20 Plate Overhead Lunges (L1- 25/10; L2- 35/15; L3- 45/25)
10 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

Score: Weight / Rounds + Reps

5 Rounds

• 1 min Row
• 1 min Ski
• 1 min Assault Bike
• 1 min burpees
• 1 min break

Bench Press 5x4
135/150/185/205

Supinated Dumbell Row 5x5
80/90/100/100/100

Max Rep x6 DB Shrugs @ 100 lbs
15/17/24/20/16/17

Barbell Hang Pull 5x3
115/125/125

Barbell Upright Row 5x5
95/115/105/105/105

Bench Press 3x5
135/185/205/215/215 (failed on 3rd rep)

3 x max rengasdippi.
Tulokseen kokonaismäärä, sarjat kommenttiin.