Front squat 1 RM, then sets @ 80%, 60% (choose reps)

Alkulämmittely ja mobility

Etukyykky 7x5

7min amrap
5+5 kk/kp tempausta
7 punnerrusta
10 kyykkyä

Loppuvenyttelyt

145 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up re-test
2 RM weighted chin up in 10 minutes
- 10 20 (25) (24)

B. AMRAP2
Max reps strict chin up
- 21

C. AMRAP2
Max reps strict HSPU
- Not done

D. AMRAP2
Max reps horizontal ring row
- Not done

3.Conditioning
A. Row progression
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Avg. pace: 2.11.3/500 m

B. Assault bike
10 min VK1-VK2
Avg. pace: 61 rpm, 316 watts
Total cals: 139

Weighted Chinup 1 RM, then 1 set @ 50%, then 1 set without weight (choose reps)

Deadlift 4 RM, then 3x4 @ 90%

Hang Squat clean 3 RM

4 rounds for quality
3 Rope Climbs
4 Turkish Get-ups each side
500 M Row

Banded Lat Pulldowns: 3 x 20-30. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Drive in 500m bike erg
3 rounds:
15 air squat
12 ring row
9 burpee
Drive out 500m bike erg

4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row all out for meters