For Time :
10.09.08.07.06.05.04.03.02.01
► Burpees Pull Up
100 m Sprint
► Box Jump

-Käsilläseisonta mobility
-Keskivartalon hallinta
1 min hollow pito, 1 min kylkipito (molemmat kyljet), 1 min lankkupito,1 min supermiespito, 1 min etunojapito

3 x 5 wall walk

3 x 5 jalkojen potku seinälle askelkyykkyasennosta

3 x 5 käsilläseisontaharjoitus tuella

pareittain 5 rounds:
toinen:
soutaa 500m
toinen:
30 du/rope turns
10 squats
10 burpees

tee vuorotellen kahvakuulaswingejä ja burpeita. laske halutessasi toistot.

2 x 50m sprints
Rest 2min inbetween sets

2 x 100m
Rest 2min inbetween sets

2 x 200m
Rest 2 min inbetween sets

2 x 400m
Rest 2min inbetween sets

2 x 800m
Rest 2 min inbetween sets

1 min ME back squat 45kg/30kg
1 min rest
6 min AMRAP
10 pull ups
10 v- ups
1 min rest
1 min ME back squat 45kg/30kg

Testing

EMOM for 10 Minutes: 20 AbMat Sit ups Then +AMRAP 18 min.
3 sets of:
3 Pull Ups
3 Toes to Bar
then:
1,2,3,4,… (increase every round by 1)
Hand Stand Push Up

Go with ~ 80% of your 1 RM

TEMPO BACK SQUAT (32X1)
5 x 4

Heavier than or same as last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 5 of 8

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For Time:
20-16-12-8-4
Hang Squat Cleans 40/30kg
Reverse Lunges 40/30kg
Push Presses 40/30kg

Post time and Rx to comments.