3 sets of max reps Chin ups
Rest as needed in between

Palauttelupäivä, tee mitä tuntuu viisaalle.

A,
1 Front Squat, pick load

Every 1 min for 10 mins.

Use 90% 1RM or higher for all sets.

B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-bars

Complete at a RPE of 7/10.

C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30

Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering

Three sets of sixteen calf presses.

Kyykky 3x3x70-80%

Penkki 3x3x70-80%

Maastaveto 5x2x70-80%
-eka toisto vain polviin asti ja 1-2s stoppi

Eli painot samat millä teit ma treenin

Front squat 4 set:

1. 10 rep
2. 8 rep
3. 6 rep
4. 4 rep

5 kierrosta you go i go:

10 x Tempaus riipusta 50/35
15 x mave 50/35
20 x sivuttain boksin yli askellus 50/40

A: No contact snatch + no feet snatch up to heavy 4x2
B: Halt clean pull + halt power clean @85% of power clean 4x2
C: a Death by Complex (increase weight every minutes) Power clean + doubles Clean + Power Jerk

10 min ride for distance
5 min rest.

Three Times

3 rounds
10/8 cal bike or row
10 squats
10 RKBS (lightweight)

WOD (with partner)
Buy in: 100 wallballs 20/14

10 rounds
200m run or row
5 Hang cleans 135/95
10 AKBS 53/35

Buy out: 100 dubs/200 singles

*split work however but all work must be done in the order it is written.