Penkki 4x6x70%

Pendlay Row 5x10

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

Amrap 9
10 MB clean
10 push up
5 burpees

FINAL TEST

For time.

Video: http://bit.ly/2ZlWaYQ

140 min
Warm up for 15 min

1.HSW
HS Walk practice:
- Handstand rocks 3-4 sets
- Wall facing HS Shoulder taps 3-4 sets
- HSW 25 m

2.MU
- Skill drills
- MU 12x1

3.Ring muscle up accessory
- False grip hollow hang
60 s.
- One quarter-up transition drill
12 reps
- Strict MU
3 x 1

4.Push press + split jerk
1+3

5.Accessory
A.3 sets:
3+3 Turkish get ups (Light weight, slow movement)
5+5 Crab reaches (Slight hold on every rep)
300 m easy ski-erg
- Done

For Time:
3x
400m run
20 bar overburpee (face to bar)
20 Air Squat
10 Push-Up

Time: 15:50min

EMOM For 20 Minutes:
- Odd: 10 Thrusters 42.5 kg
- Even: 10 Bar facing Burpees

30min maksimi kalorit. Kymppivastuksella.

Viikko 5

7x3 V2

100 min
Warm up for 10 min
1.WL
A. Clean + Front squat + Jerk
Build to heavy 1+1+2 for the day

2.BMU prep
- 1 1 3 3

3.Conditioning
A. 3 RFT
21 cal ski
15 DB squats 2x35 lbs
7 BMU
Time: 13.25 (laps: 4.15, 4.33, 4.37)

4.Strength
A. 3 sets:
10 incline DB bench - 20 20 20 lbs
TE Strict pull up, rir 1-2 - 10 8 7 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10 Stick Pass Throughs