WEIGHTED PULL UP

4x6
Every 2min

• lisää viime viikosta

9'AMRAP
12 KB swing @24/16kg
9 KB squat clean
6 KB push press

For time

• Clean 1 rep
• Bench press 1 rep
• Overhead squat 1 rep

3 Rounds, nasal (nose) breathing only (in + out)

30/20 calorie Air Bike
20 Hand-to-hand Russian swings
10 Wall-Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

unilateral KB front rack hold squat 3x3/3, slow tempo

backsquat up to heavy triple

Pullups
8-7-6-5-5
starting to get hard during 7 and 6. I think I was just tired, though

Bench
5-3-1+
37.5x5
42.5x3
45x11!!! (99lbs)
then tested for new maxes
did 55kg = 121.2lb
then 60kg = 132.3lb
Old max was 120

Track sesh

A) Easy 1.6km Run (nouseva vauhti)

-rest 5min-
Into,

Pyramid run:

• 200m Run *walk 60s
• 400m Run *walk 60s
• 600m Run *walk 60s
• 800m Run *walk 60s
• 1km Run *walk 60s
• 800m Run *walk 60s
• 600m Run *walk 60s
• 400m Run *walk 60s
• 200m Run

Easy 10min cooldown

3 rounds of:
6-8 sumo deadlift
10 + 10 kb knee raise

3 rounds of:
6-8 cyclist squat
10 + 10 standing woodchopper

AMRAP10:
250/200m row
10 ddb box step over
5 plank to handstand walk
40 su

FOR TIME

30-20-10
kbs
barbell bicep curl
banded tricep

5x (5+5)

Go every 2:30