1 / 4 / 1 / 4 / 1 /4 (~90% / ~80%)
Rest 3-4min

Push Press
2-2-2-2-2

21-15-9
Deadlift
K2E
HSPU

4 kierrosta + 6

Juoksu 100
5 punnerrus
10 rengassoutu
15 kyykky

4x6 min run, rest 1,5 minutes between sets. Same speed all sets, same speed as two weeks ago.

Raptor Cage
- Max Shuttle Reps in 30 Seconds

• Round 1 you have 30 Seconds to complete one shuttle. Round 2 - 30 Seconds to complete 2 Shuttle Rounds. Round 3 - 30 Seconds to complete 3.. and so one until failure ( 7 Full Rounds and 6/8 on Round 8)

Stegosaurus
1-5 Rep Scheme
- Russian Swings
- Goblet Squats
- KB Push Ups
- Bent Over Rows

T-Rex Training
5X3 Front Squat ( Worked up to 275 )

Workout
10 Min AMRAP
10 Burpees
20 Jumpin Lunges
30 Double Unders
5 Shuttle Runs

( Poor Effort at the End )

Push Press
2-2-2-2-2

21-15-9
Deadlift
K2E
HSPU

40.30.20.10
KBS 24/16kg
Push-up
(15 min cap)
Got 11 something on this part

then:

100 SDHP 115/85lb (135 standard DL)
5 Burpee on the minute until you reach 100 reps
(20 min cap)

10 strict pull ups
10 strict ring dips

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (53/35)
50 Air Squats
60 Sit Ups

AMRAP 20min

5 Pull-Ups
10 Push-Ups
15 Squats

13 Rounds + 3 Pull-ups