For time

50-40-30-20-10

• Air squat

25-20-15-10

• Barbell row 50kg/35kg

5-4-3-2-1

• Wall climb

Timecap: 16min

A. VVC Ramps x 5
- 10:15

B. Climbing at the Bullet Hole
- Presents
- Candy cane
- Zebra
- Bruce lee

Regular class at 5:15am

Total 105min

3 sets of:
Row 200m
10 wall ball
10 box jump
5 pull up

Skillwork: BMU practice for 15 min, 6 sets, best yellow band

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs) = 35 kg > skaalattu 30 kg, 20" box
Result: 21 reps
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups
Result: 31 reps, alternating grip

E. 500m row

parimetcon:
for time:
100 squats
100 box jumps
100 pull ups
100 wall balls

http://www.hierontapalvelukemppainen.fi/

3 “Giant” Sets:
1:00 D-Ball Hold (60/20)
1:00 Hip Extension Static Hold with plate (10/5)
0:30 L-Sit
0:30 GHD Sit-up Static Hold

Penkki 6x3x60%
Vinopenkki 4x10
Vapaavalintainen selkäliike 4x10-20 (supersarjana vinopenkin kanssa)
Vipunostot käsipainoilla sivuille/taakse/eteen 1 sarja /suunta

On a 50-minute clock, with no rest between

• 15 minutes of handstand practice
• 10 minutes of L-sit practice
• 5 minutes of double-unders
• 20 minutes of stretching

5x10@60%