front squat at 100-120% of 1 rep clean&jerk

5 kierrosta aikaa vastaan

7 maastavetoa, 30 / 40 kg
9 tangonyliburpeeta
30 DU/ 50 SU

3 rounds for time of:

• 2 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.

In a 3 minute window:
10 OH Squat
10 Pull Ups

In a 3 minute window:
12 OH Squat
12 Pull Ups

In a 3 minute window:
14 OH Squat
14 Pull Ups

Kaverin kanssa, ygoigo
Amrap12:
Partner 1: Machine
Partner 2: 5 ring row-10 box step up or jump-15 sit up*
-vaihto aina yhden kokonaisen kierroksen jälkeen-
*10 reverse plank knee drive

For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders

Deadlift 5-3-3-1-1-1 reps

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

Ring or Bar

Pull Ups
5x5

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality

4 Seiza squat sits
30m KB overhead carry
20 Banded pushdowns
10 Alternating Landmine cossacks