5 rounds:

25 DU
20 american swings 24/16
15 sit ups

tc: 12 min

5 pull-ups
5 push-ups
10 wall balls
5 push-ups
10 double unders

Hae päivän maksimi

Row, 2x 8min, 4min rest.

50-40-30-20-10 of:

Double Unders
Situps (ab mat, unanchored)

Hit the DU almost perfect, but need to speed up the situps. PR by 19 seconds.

Squat:
3 x 235
3 x 265
3+ x 300 (8 reps)

Definite improvement. Hit 290 x 5 last month on this week.

Assistance:

Dimple Deadlifts:
8 x 295
8 x 365
6 x 385

Squat Clean:
8 x 155
8 x 185
6 x 205

30 c2b
50 Thrusters 30 kg
70 Cal row

15 minute Thruster 3 emom at 145#

1a) Goblet Box Squat: 3 x 8. Rest 60s.
- Box slightly below parallel. Sit back + stay tight + explode up.

1b) DB Single Leg RDLs: 3 x 8 ea. Rest 60s.

1c) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 60s.

Jos menet linnaan niin skippaa tämä ja priorisoi hspu proge

Assarit:
3 rounds
10 good morning (saa olla suht raskas)
10 barbell row (saa olla suht raskas)
10 barbell hip thrust (saa olla suht raskas)

Valite tankoon sellainen kuorma joka on tarpeeksi haastava, mutta tekniikka pysyy hyvänä,. Laadulla, älä pidä kiirettä.