Benchpress
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

1min max reps for unbroken double-unders
1min rest
Repeat for 10 rounds

Sum your best unbroken score for every round together for the total score

5 x 5
Hitaasti alas

SKILL
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

**Bar Muscle-Up Options...
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1

90 min
Warm up for 10 min

1.Conditioning
Row progression, workout 2
2 rounds:
4 min Row @ 20 SPM
3 min Row @ 22 SPM
2 min Row @ 24 SPM
Rest 5 minutes

2.Aerobic work
Bike for 40 min
PK 2
2.25/1000 m

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

4x1000m row rest 1:1

Linkki tulee tähän n. 30 min ennen treenin alkua

https://us02web.zoom.us/j/86445370545?pwd=eHl6aUk3MmdCallUWWZIU0xIWjIyUT09

4 x 10 front squat

3 x 8+8 bulgarian split squat