AMRAP 9min

10 Jumping squat
10 Ground to overhead
10 Thruster
10 Bent over row

Use two heavy objects of your choice!

• 4 x 10/10 bulgarian split squat tanko niskassa
• 5 x 5 penkkipunnerrus
• 3 x max reps rengassoutu
• 4 x 10 shoulder press
• 3 x 10 hauiskääntö levytangolla
• 3 x max aika lankkupito lisäpaino selässä

2min lepo joka sarjan välissä. Hauikset ja lankku 1min tauot.
Käytetyt painot kommenttiin.

“Gone In 60 Seconds”
3 Rounds:
40 Dumbbell Step-ups 25kg
30 Single Dumbbell Alternating Power Snatches
20 Burpees

EMOM: 20 Double Unders
* Start the workout with DU

BENCH PRESS

4x3
After each set: 4 strict c2b
-rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

Rest day
25 min bodywork

A, Back squat cycle 4, week 1 (add 5kg again to training max)
1x5@65% of training max
1x5@75%
1x5+AMRAP@85%

B,
2 Bench Press@ 80% 1RM
Every 1 min for 10 mins.

Speed reps.

C,
3 rounds:
15 deadlifts @142/93kg
15 strict deficit handstand push-ups @9cm/5cm
goal: sub 9 mins

With partner 600 rep in 30 min:

0-10 min 200 deadlift
10-20 min 200 back squat
20-30 min 200 shoulder to over head

150 min
Warm up 10 min

1.MU
- Skill drills
- 15x1 + 2x2 = 19 MU

2.FS
- Triples up to 80% effort

3.Accessory
A. 3 sets:
10 DB Prone rows - 25 25 25 lbs
- Rest 30 s.
15 DB Fly - 10 lbs 2.5 2.5 kg
- Rest 90-120 s.

Pyramid
Pull up/ ring row
10-9-8-7-6-5-4-3-2-1
Push up
10-11-12-13-14-15-16-17-18-19-20

Round one
10 pull up/ 10 ring row
10 push up

Round two
9 pull up/ 9 ring row
11 push up

3 rounds:
2000m AB
15m Sandbag Bearhug Carry 60/40kg
10-15 GHD Sit-ups
500m Ski
30m Skillmill Sledge Push
2min Rest