Rear foot elevated split squat

3 x 6-10/side @ 2 RIR, rest 3:00 between sets

For time:

3 rounds:
10 Handstand push-ups
20 Toes-to-bars
2 rounds:
10 Strict handstand push-ups
5 Rope climbs,15 feet
1 round:
10 Chest-to-wall handstand push-ups
20 Ring muscle-ups

Time cap: 15 minutes (You can ignore the time cap as wanted if think you can finish the workout)

• Mies-nais -pari
• AMRAP8:
  • 5/10/15/20/25... of: T2B / pull-up (no butterfly), split anyhow sekä liikkeen että tekijän suhteen
  • 10x10m shuttle run (juoksijaa ei saa vaihtaa kesken 100m matkan)

🌸🍓🫐🍊🌸

Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

Nousevilla painoilla

Front squat 4 RM

For time:

20 deadlifts 80/60 kg
20 cal assaultbike
18 deadlifts 80/60 kg
18 boxjumps
16 deadlifts 80/60 kg
16 cal assaultbike
14 deadlifts 80/60 kg
14 boxjumps
12 deadlifts 80/60 kg
12 cal assaultbike
10 deadlifts 80/60 kg
10 boxjumps
8 deadlifts 80/60kg
8 cal assaultbike
6 deadlifts 80/60kg
6 boxjumps
4 deadlifts 80/60 kg
4 cal assaultbike
2 deadlifts 80/60kg
2 boxjumps

X2GT

Tee maastavedon jälkeen punnerrukset, jonka jälkeen lepää n. 30-60s.

Back squat 4 RM, then 3x3 @ same weight