5-7km run

Weighted chin up 1x4, 1x3, 1x2, 1x3

Back squat 3 RM, then 3x3 @ 90%

Front squat 4x6

A1) HS Against the box 4x12s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x1

Kesäkauden viikko 3/7.

32 * Thrusters
32 * Deadlifts
32 * Box Jump
32 * Wall Ball
32 * Pull Ups
32 * Front Squats

Rx 50/30
(ball 9/6)

Posterior Core Complex – 2 to 3 rounds of

0:20 Back arch hold
0:20 Alternating leg kicks
10 Bottom half back arch lifts
10 Back arch rocks
10 Back arch snaps

– Rest 0:30-1:00 between rounds –

For time

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Intermediate option

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 20-lb dumbbells/20-inch box
♂ 35-lb dumbbells/24-inch box

Beginner option

• 15-12-9 reps of Dumbbell burpee deadlifts, Box step-overs

♀ 10-lb dumbbells/12-inch box
♂ 15-lb dumbbells/20-inch box

7 x 5