For time:

80 burpee pull ups

Every 8 reps perform:
12 box step over w/med ball 9/6 kg
15 sit ups
25 double unders

40 min timecap

For Time:
300ft. Handstand Walk

Time Cap: 10 Minutes

50-60min PK Run

*sori, nyt juostaan paljon.

Tibia Raise: 3 x 20. Rest 45s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

12 Power Clean 60/40kg
12 Bar Over Burpees
12 Front Squat 60/40kg

Rest 4 minutes.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

9 Power Clean 70/45kg
9 Bar Over Burpees
9 Front Squat 70/45kg

Rest 4 minute.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

6 Power Clean 80/50kg
6 Bar Ovar Burpees
6 Front Squat 80/50kg

Syklin toinen viikko
Aloitetaan hommat lyhyillä terävillä intervalleilla, liike teho pitää säilyä. Keskivikkkona vedetään air bike vika proge, Loppuviikosta napataan raakanostoja, valakyykkyä ja maastavetoa sekä pidempää metconia.

90 minutes @ HR Zone 2

10 Minutes any machine
3 Box Jumps
6 - 8 CTB

Find 8RM @RPE 9/10
Then 3x8 90%/8RM

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

20x7,5m Shuttle Runs
5 Wall Walks
20x7,5m Shuttle Runs
15 Deadlifts 83/56kg