6 kertaa, Back squat, 75-80% BS maksimista.

4 - 4 - 4 - 4 - 4 - 4

Lepää 2-3 min.

Bodaus blokki 2 vko
A1 Pystypunnerrus käsipainoilla toistot: 6, 8, 10 ja 12
A2 Kulmasoutu käsipainoilla toistot: 6, 8, 10 ja 12
B1 Etunojapunnerrukset kahvoilla toistot: 4 x 10
B2 Penkkiveto, käsipainolla, jalat boxilla toistot: 4 x 10

Lepo: 90 - 120 sek
Varat: 1 - 2

1 rope climb
6 Burpee box jump over

100 V sit Up
100 C&J @50/35kg
100 Back Squat @50/35kg
100 KB US swing @24/16kg

Every 2 min there is a partner switch
Partner A start with 1 rope climb and 6 BBJO, then accumulate as many V sit Up as possible.
At the end of the 2 mins, partner B do the buy in (=1 rope climb and 6 BBJO) then continue the V sit up from where partner A left...
Until all 400 reps are done

TC: 32'

170 min
Warm up + COS 25 min

1.HSW
- 15 m

2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 1

*3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3

B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 5

4.Front squat
A. Build to max set of 3 for the day

B. 4 x 3 @ 90% of today's max

5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.21

6.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs

2 rds:
1min. Row/Bike
12 Lunges
6 Push ups

2 rds:
6-8 DB snatch
6-8 OH Walking lunges
6-8 Burpees
6-8 Clean & jerk

• Mobility...

Every 2mins x 3 Sets
Row 100m
5 Jump Squat
Every 2mins x 3 Sets
Row 100m
10 Feet on Box Pike Shoulder Taps

3 Giant Sets:
25 GHD Sit-Ups
10 Dumbbell Bench Presses
Max Strict Pull-Ups
Rest 2min. Between Sets.

Hang squat clean 5-5-5-5-5 reps

Alternate
1. 50% max pull ups kipping
2. 50% max hasp (kipping or strict but same as tested)

Emom5

Hanging L-sit / Knee tuck hold

*work 0:20, rest 0:40