5 kierrosta aikaa vastaan:

• 10 wall-ball
• 10 maastaveto kuntopallolla
• 20m askelkyykkykävely

Wall-ball korkeus sormien yläpuolelle täydessä ojennuksessa. Laita käyttämäsi pallon paino kommenttiin.

1-10-1-20-1-30

6 sets in total, try to get the 1´s as heavy as possible

5x2 Tempo Pause Back Squat
(3 sec down and hold 3 sec at bottom

Deadlift
On the Minute x 8:
2 Repetitions

Conditioning
AMRAP 18:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups

Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges

Snatch grip deadlift
3 x 12 @80% of snatch 1RM
Use straps

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-3 Skin the Cat
2) 60-90sec Plank Hold (use different variations)

RPE 3

2 Rounds

90sec at each machine, with 90sec rest between lanes

Lane 1: Row-Echo-Ski
Lane 2: Bike-Ski-Row
Lane 3: Ski-Row-Echo

3 Sets For Peak Wattage:
15 Strokes As Hard As Possible

Rest 3 Minutes Between Sets.

for time

30-25-20-15-10
KB swing 32/24kg
Hang power clean 50/35kg
V-Ups