For quality

• 1 minute w. 24 strokes pr. minute
• 1 minute w. 26 strokes pr. minute
• 1 minute w. 28 strokes pr. minute
• 1 minute w. 30 strokes pr. minute
• 1 minute break
• 1 minute w. 26 strokes pr. minute
• 1 minute w. 28 strokes pr. minute
• 1 minute w. 30 strokes pr. minute
• 1 minute w. 32 strokes pr. minute
• 1 minute break
• 1 minute w. 28 strokes pr. minute
• 1 minute w. 30 strokes pr. minute
• 1 minute w. 32 strokes pr. minute
• 1 minute w. 34 strokes pr. minute

120 min

1.Weightlifting
A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
67.5 kg

B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.
65 kg

2.Skill
A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
Time cap. 3 minutes
Result: 44 pull ups
Set breakdown: 6*5+4+3+2+2+2+1

B. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Result: 4.51
Set breakdown: 7*30+5+25+30+30

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 39
Set breakdown: 5*5+4+2+2+2+4*1

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

5 med ball clean
10 amsu w/ med ball
200 m run

3 rounds of
12 Thrusters
12 Pull Ups
200 m recovery row

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

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“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

TEMPO BACK SQUAT (32X1)

3 x 6

Heavier than Week 1, around the same as last week. Should be challenging for the last couple of reps on each set but never a grind.

Post loads to comments.
Exposure 3 of 8

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AMRAP 20 Minutes:
400m Run
20 Air Squats
20 AbMat Sit Ups

3.10 Miles

Push press 5x3.AHAP

200 juoksu
10 dippi
15 maastaveto oma paino
20 min AMRAP

[3 Rounds]
8 Sets:
100m Sprint
40 Second Walk  

Rest 4 Minutes Between Rounds.