A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

Banded deadlift 5x5 reps

C.
Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
*Bamboo Bar Overhead Static Hold x 60 seconds
(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed

4 kierrosta

1 x seinäkävely
10 x pistoolikyykky
10 x pystypunnerrus splitillä 45/30
1 x chest to bar

Lopuksi 1000m palauttava juoksu ilman aikaa.

For time :

10.09.08.07.06.05.04.03.02.01
▼ Burpees ▼
▲ Sit Up ▲
02.04.06.08.10.12.14.16.18.20

Alkulämmittely ja mobility

15min amrap
2 tai 3 hengen tiimissä: "I go you go"
5 rengassoutua
7 punnerrusta
12 kyykkyä

Loppuun Coretabata:
8x20/10
Vinot vatsat
Jalkojen nosto roikkuen

Venyttelyt

Alkuverryttely: 800m hölkkää + venyttelyt + 400m tavoitevauhdilla.

Lepo 3-5 minuuttia.

8 x 200m 4-7 sekuntia tavoitevauhtia kovempaa. Lepo 1:30.

Lepo 3 min

800m tavoitevauhdilla.

100m run
10 knuckle draggers
10 heel grab
10 side lunge
10 pik-n-grass
10 squats
10 mclimbers
10 push ups
10 hollow rocks
1:00 min samson stretch

Intervals(10)
c/o Alchemy 365
A10:

EMOM –

Minutes 1, 3, 5, 7, 9:
30 Shoulder Taps
10 Push-Ups

Minutes 2, 4, 6, 8, 10:
30 Seconds: Single Leg L-Sit (right)
30 Seconds: Single Leg L-Sit (left)

Finisher
50 double crunch
1:00 elevated child's pose

B.
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 1 rep
(set the blocks at knee height)

Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.

AMRAP 16 (REPS)
5 Pull Ups
10 Push Ups
15 Air Sqats
Push Press 85/60kg
1-2-3-4-5-6-7.....