Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC 40min

Pystypunnerrus Max5
-eli nousu vitosilla päätyyn asti, mutta ei fail!!

Kapea penkki 5x1x80%
-stopit

Alatalja 5x15
-kapea kahva

Pystypunnerrus 1xAmrap
-kuorma noin 80% max5:sta

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min

4:00 BikeErg @ easy
3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ hard
+
2 rounds
10 Jefferson curls
5/side KB Hike cleans, alternating
5/side Cossack squats, alt
+
Build up to working weight for KB clean and jerks
* Practise lateral burpees over the rower between sets
+
Once through
12 (cal) SkiErg
6 Lateral burpees over rower
12 (cal) Row
6 KB Clean and jerks @ workout weight
12 (cal) Echo bike

RestDay!

2-4rounds:

20-30s side planks
20-30s wall sit hold
40-60s D-ball hold

Headstance 2/2

EMOM 4: 5 headstance leg raises/ 20sec hold

Tabata 1
- hanging tuck raises
- Plank hold

Rest 2min

Tabata 2
- hang
- Burpee to target

Bench press and chin ups

😀😃😄😁😆

Warm up
3 rounds
1:00 jog/light run/ run or ab add speed each round
5+5 lateral box step ups
5 burpee box jumps
10 scap pull ups
5 kip to swing
5+5 single arm ring row
then wod prep
test 1-2 rope climbs