Strength / Skill:
1x20 Back Squat (+5% from last week)
Note: The last 1x20 Back Squat cycle will be Monday due to the CF Open Workout being released next Thursday.

WOD - Not For Time:
- 800M Farmer's Carry (53#,35#)
- 8x 25M XPO Sled Push
- 3x 15 GHD Sit Ups
- 3x 2 Rope Climbs

XPO is BEAST as always! 800M Farmer's Carry aint no joke either! Dropped weight on 1x20 Back Squat to focus on proper depth and firing out of that bottom position. Quality … not quantity for me.

B1: 100m Löp (båda)
B2: 10-15 Over Unders/person
vila 90sek
B3: 100m Löp (båda)
B4: 7-12 Buddy Squats/person (anyhow)
vila 90 sek
B5: 100m Löp (båda)
B6: 5-10 Linked Push Ups/person
(linked push ups)
vila 5 min x 3 varv

[Over Unders](

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[Buddy Squats](

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[Linked Push Ups](

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Pull-up 5x5

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 6x2min
6 boxin yli burpee
6 kyykky

Core

Loppuvenyttelyt

5x3 @85%

-Soututekniikkaa

2 rounds
800 m run
800 m row

4 min AMRAP
1 kipping hand stand push up
1 kipping pull up
then
2 kipping hand stand puhs up
2 kipping pull up
then
3..

Rest 2 min

4 min AMRAP
1 strict hand stand push up
1 strict pull up
then
2 hand stand puhs up
2 pull up
then

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg .

Alkulämmittely ja mobility

Voimistelua

Otm 12
4 hspu
20s roikunta tai pito renkailla
20-30s kuppipito

Loppuvenyttelyt