For QUALITY
100 V Ups

Each time you break, perform 8 Narrow Push Ups

21-15-9 reps of:

• toes to bar
• pull-ups

Time cap: 8 minutes

4 rounds for time:
10 Man-makers
10 Burpee Box Jump-Overs

Post times to comments.

Alkulämmittely ja mobility

Rive ja työntö harjoittelua

15min Amrap
100m juoksua
10 boxihyppyä
1 skin the cat

Loppuvenyttelyt

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

15-12-9 reps of:

• pull-ups
• box jumps

Time cap: 8 minutes

For Time:
50 Wall Ball
50 Push Press
50 Box Jumps
50 Plate Squat Jumps
50 Toes 2 Ring

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

Emom 10 mins
Odd : 3 snatch pull
Even; 3 ohs

2x10 sotts press

Friday 4th May 2018

For Time
800 meter Run
800 meter Run with disk (20/10 kg)
800meter Run backwards

The run would be a 2.4 Km Trail-Type Run. Carry the disk anyhow for the second 800 meter Run.