5 kierrosta

10 vala-askelkyykkyä (5 lbs plate)
10 Goblet kyykkyä (5 lbs plate)
10 polvet rintaan

Strength
4 Rounds of:
Barbell Deadlift x4
Weighted Push Up x4
Hanging L-Sit hold x max hang (aim for ~20seconds)

then 4 rounds of:
Barbell Bulgarian Split Squat x12/leg
Single Arm DB Bent Over Row x12/arm
Towel Hamstring Curl x12

Don't rush through the rounds. Take your time and rest approx 1min after each round

5 kierrosta

3 äärimmäisen hidas etunojapunnerrus
10 etunosto painokiekolla
10 hauiskääntö painokiekolla

Lepoja

4 rounds for time:
400 m run
21 kB swings @24/16 kg
12 burpee box jumps over @60/50 cm
60 double unders / 120 single unders

Lepoja.

Ja sit alkaa Deload Cycle.

Active recovery

EMOM
0-10 min
Odd: 16 box jumps (scale to step ups)
Even: 16 goblet squats

11-20 min
Odd: 16 push ups
Even: 16 wall balls

20-30 min
Odd: 16 T2B scaled knees to chest
Even: 16 pull-ups

Cash out: 1 lap around the track

1. Handstand Pushups 2 Rounds: AMRAP 1:00 – Strict Dead-stop Handstand Push-ups Rest 1:00 AMRAP 1:00 – Strict Handstand Push-ups Rest 2:00 between rounds

Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

1. Squat Clean
   3-Position Squat Clean (High Hang, Knee, Floor)
   1 Set @ 65%
   1 Set @ 70%
   3 Sets @ 75%

2. Conditioning
   3 Rounds:
   15 Chest to Bar Pull-Ups
   12 Barbell Facing Burpees
   9 Squat Cleans (60/42.5)

Lisäksi tee tabatas of :
sledge hammering, vuoroin 20 sec oikealta ja vuoroin 20 sec vasemmalta lyönnit.
-2min rest-
tyre flibbing aina 1 kerran 20 sekunnin aikana ja huilia tulee näin ollen 10-20 sec.
Eli toi myös tabata kellon tahtiin.
Sitten 3 rounds:
1min farmers walk ja perään 1 min front rack walk. 1 min rest. sopivat kuulat naisille 16-20kg ja miehille 20-24kg.