AMRAP 10mins

5 Thrusters
5 Pull-Ups

10 Thrusters
10 Pull-Ups

15 Thrusters
15 Pull-Ups

20 Thrusters
20 Pull-Ups

...

Add 5 reps each round

5 rounds

Every minute on the minute

1st minute -- 150m row
2nd minute -- HSPU
3rd minute -- Rope Climb

BSQ 235X5, 235X5, 235X10

Press 120X5, 120X5, 120X8

90 min
Warm up
A. HSP week 4, day 1
Back squat 8x52.5 8x57.5 6x65 6x70
Front squat 5x52.5 5x57.5 5x60 5x62.5

B. Hip thrust
3x10x55 kg

C. Takareisikone
8x7.5 kg 2x6x10 kg

D. 70 walking lunges with 16kg KB's.

10 rounds (3:1 rest)

1st minute -- Double Unders (40'')
2nd minute -- 15 Wall Balls unbroken
3rd minute -- 10 GHD sit-ups

1 min rest after each round

5 x 1

105 min
Warm up 15 min

A. Skillwork: HSW practice for 20 min

B. Jyrkin tunti
1. tempaus samoille jaloille
3x25 3x27.5 2x30 32.5 35 37.5 40 42.5 :)
2. tempaus
3x25 2x30 32.5 35 37.5 40 42.5 45 47.5 ei

C.
15 min AMRAP of:
5 C2B
10 HSPU > abmat
15 air squat
Result: 4 + 12

A: Kb clean + push press 5x3(L+R=1rep)
B1: SA Lat pull downs 3set
B2: Wall sit 3set
B3: Push ups 3xMax
B4: ”Jane Fondas” 3xMax/ben
C: Supinated Db biceps curls 3set

3 rds for time:

• 400m run
• 21 kettle bell swings (Rx 53 lbs)
• 15 pull-ups
• 9 HSPUs

#Skill | 10 x 30” on / 30” off of:

• double unders

#Strength
21-15-10-6-3-1-3-6-10-15-21 reps of:

• BB bench press

then

3-3-3-3-3 reps of:

• DB chest flyes