Overhead Squat 5RM (start @ floor), in twenty minutes.

EMOM 10 mins
7 jumps from the squat position

45cal row
21-15-19
push up
single leg squat
toes to bar

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 3

2.WL
A. Hang squat Clean
- 3 RM for the Day

B. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg

3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3

B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps

4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 kg

5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-

1. Skaalatut leuanvedot vastaotteella 2-3 min välein 3 x 8 toistoa
2. Alaslaskut kolmella pysähdyksellä 2 min välein 2 x 3 toistoa

3 x

2 x jalat maassa tempaus + allemenoharjoitus, sopiva paino
(tytöt n. 25 kg, pojat 35-40 kg)

Conditioning

For Time - Ladder 21-3

Thrusters
Bar Facing Burpees

Väliin jäänyt harjoitus

30min bike/row/ski/run with clothes sweating

Run 45min for cardio