Tabata Something Else

8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups
Sit Ups
Push Ups
Air Squats

Count Total reps from all exercises.

283=28 PullUps, 58 PushUps, 106 AbMats, 91 Squats. Need to do consecutive PullUps!!!

400m Run
3 rds:
5 Pull up
10 C2B
15 Air squat

(+9kg vest)

Samalla painolla koko setti. Vika kierros nin monta kuin menne.

4rounds for quality:
-6 HSPU
-30m+ 30m KB OH carry@ 20-24kg/ 12-20kg
-18 HR push-ups
-2min rest
TC20

Start up(14)
stretch 6 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)
deadlift 5x1
ohs 3x2
bench 5x1

Metcon/Metcon-*comp(13)
3rds
500m row/400m run
20 back squat 105/75*135/95
10 floor wipers 105/75*135/95

Finisher
2 min couch stretch
30 w raise
60 temp tantrum

120 min
WU for 10 min
Skill: MU practice for 25 min
Progressions

1.Weightlifting
Clean & jerk WU
A. Clean 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x50 3x55 3x60

B. Hang snatch - build to a heavy single for the day in 15 min

2.SPP - conditioning
A. For time:
20 thrusters @ 30 kg
20 power cleans
20 push jerks
20 OHS
20 front squats
4 burpees at the beginning of each minute (except on first round)

Result: 10.57
184/191

3.5 min assault bike, LF

Sprint Intervals - 60m - on grass - rolling - 12x60m - 90% - 95% - 8.90 down to 8.03. Avg approx. 8.3

170 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 10 min

B. 3 rounds:
- 8 RS
- 1 S + 1 HTR
- 3 TWB

C. BMU practice for 20 min
- 7 x 3 + 2 = 23 reps

D. Strict HSPU
- 3 x 5 @ abmat + 10 kg plate

2.WL
A.Power clean Touch n'go 4 RM

B. Clean pull
4 x 3 @ Clean and jerk PR Weight - 70 kg

3.Conditioning
A. Prep. for metcon: Rope climb practice on a short rope

B. 10 min AMRAP:
8 Ball over shoulder 50 lbs
8 Burpee box jump overs 24 inch
2 Rope climbs (Short rope)
Result: 3 rounds + 7 bbjo

• Rest 5min-

C. 3 rounds for time:
40 m Bear hug Medball carry 50 lbs
12 Toes to bar
50 Double unders
Time: 5.27
Rounds: 1.55, 1.56, 1.36

4.Accessory
A. Bicep curl & press
3 x 10 x 15 lbs
B. Single arm DB push press
3 x 10 x 15 kg
C. Bicep curl
3 x 8 x 10 kg

AMRAP 12 min of:
- 0-2 min: Strict Pull-ups.
- 2-4 min: OHSq @ 25/20/15 kgs bumper.
- 4-6 min: HSPU.
- 6-8 min: High Burpee (kness to chest jump).
- 8-10 min: Sit-ups.
- 10-12 min: Cal row.

Deadlift 12 RM