10 x
5 Russian Leg lifts https://vimeo.com/175656026
10 Tuck Crunch https://vimeo.com/177187933

AMRAP 9

3 Strict HSPU
6 Pull ups
9 Box over jumps

-Harjoitellaan rinnallevetoa riipusta raakana

7 x 3 (2,5 kg tanko)

Harjoitellaan:

Kuperkeikat
Silta
Käsilläseisonta
Skin the cat renkailla

Partner workout ygig;
16 Ring dips
20 t2b
100 double unders

The most satisfying feeling you can get in the gym is the Pump. It’s as satisfying to me as cumming is, you know.
As having sex with a woman and cumming.
So can you believe how much I am in the heaven?
I am, like, getting the feeling of cumming in the gym.
I am getting the feeling of cumming in home.
I am getting the feeling of cumming backstage when I pump up. When I pose infront of 5000 people, I get the same feeling. So I’m cumming day and night!
-Ahnuld the Wise

EMOM 30min
1. Back squat 55-60%start @ 10 reps
2. Bench press 55-60% start @ 10 reps
3. Strict Pull-ups BW start @ 10 (scale at will)
4. Shoulder press 60% start @ 10
5. Barbell/dbell Bicep Curl 10 reps
6. Sit-ups push 45s

135 min
WU for 15 min
Skill: BMU practice for 30 min
Band
BMU fb. 5 x 3 = 15 :)

1.Weightlifting
A. Suggested snatch warm up
A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

2.Strength
A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 6 @ 78-83%
1 x 4 @ 81-85%
1 x 2 @ 85-90%
1 x 4 @ heavier than first set of 4.
A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

FOR TIME

PERFORM LIKE THE SONG WITH 24 DOUBLE UNDERS BEFORE EACH ROUND - FIRST ROUND IS 24 DOUBLE UNDERS AND ONE ROPECLIMB, SECOND ROUND IS 24 DOUBLE UNDERS, TWO DEADLIFTS AND ONE ROPECLIMB AND SO ON

• 1 Ropeclimb
• 2 Deadlifts 125kg
• 3 Muscle ups
• 4 Handstand Pushups
• 5 Burpee box jump overs
• 6 Thrusters 50kg
• 7 Pullups
• 8 Steps OH Walking lunges 50kg
• 9 Toes to bar
• 10m Handstand walk
• 11 Wall Balls
• 12 Squat cleans 80kg

• 30 Min of:
Assault Bike @ max Kcal

Zembiec

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run