Back Squat

6 x 5 @ 80%

EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Inchworms
3-5 Back support slide throughs
3-5 Pike compression slides
+
Build up and practise each lunge variation
* Short sets of HSPUs (variations) between sets
+
@ increasing pace
250m Row
8 Handstand push-ups
7.62m Walking lunge @ workout weight
– Rest 0:30 –
250m Row
5 Deficit handstand push-ups
6m FR Walking lunge @ workout weight
– Rest 0:30 –
250m Row
3 Wall-facing Handstand push-ups
4.5m OH Walking lunge @ workout weight

Back: 3 rounds of:
10 Arch rocks
15 DB deadlifts
20 Gorilla rows
25 KB swings
Rest

Lepää sarjojen välissä n. 1-2min tai sen aikaa, kun kaveri tekee.

For time with a partner :
(You Go , I Go)
3 rounds of
5 rope climbs
15 Devil's clean @2x22,5/15kg
25 DB Box step over @50cm
35 DB Floor Press
45" syncro forearm plank
55 double under each person ( one at a time)
Timecap: 30 mins

Tempausta kakkosina/kolmosina 30kg saakka. Lakkas taas menemästä kyykkyyn, perruutus 27 ja siitä kyykkyyn ja siihen loppu.

Minnan tiimireeni vielä loppuun ja saunan ja joogan kautta ruokapöytään!

100cal row
100 wb sit up 14
100 wb 14
100 pull up
100 push up
100 kb swing 16
100 burbee
100 goblet squat 16

3 rounds for time:

• Accumulate 2min in handstand hold (split as needed)
• Row 15n calories (n = the # of parts you split hsh into)

Alternate B1/B2

B1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before B2
B2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before B1

4 rounds for consistency:

A. 7 min amrap:
18/14 cal row
10 thrusters 30/20 kg
5 box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 dual DB deadlifts 17,5/12,5 kg
5 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

Neljä liikettä, viisi kertaa, viisi kierrosta.
A) leuanvedot
B) punnerrukset
C) pystypunnerrukset
D) lankkupito 45sek