*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

4 kierrosta, viidennestä kahvakuula-liikkeet

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

3x10' AMRAP w. partner, 2' rest
10 syncro burpee
10 wall walk (YGIG)
10 syncro one arm devil press @ 15/10 kg
10 box jump w. squat at the top of the box

1 minute: 6 strict pull ups
2 minute: 12 box step ups w/ DB's
3 minute: 0:45 plank hold
4 minute: 10 wallball
5 minute: 10 strict knee raise
6 minute: 8-10 push-ups

2 rounds for time with partner:
800m run - both run
300 du - ygig
100 wall ball - ygig
60 t2b - ygig

Rpe 4.5

TC 35min

Huom! Parin kanssa tehtävä treeni. Jokainen pari valitsee toistomäärät ja liikkeet oman tason mukaan. Liikkeet pitää olla sellaiset, että pystyy tekemään laadukkaita tasaisia settejä eikä toisen parista tarvitse odottaa liian pitkään. Skaalaukset: du - reps - su wall ball - paino - reps t2b - reps - t2r - leg/knee raises

HSW Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk

SET A I 4 rounds
6+6 BB bulgarian split squat
6+6 pallof press R+L

SET B I 3 rounds
8+8 DDB sumo deadlift
8+8 copenhagen plank lift
15-20+15-20s wall squat hold

12 x 30s on / 15s off:
1) Banded clamshell R
2) Banded clamshell L
3) dragon flag
4) lying back ext. hold

EMOM 10:
10 Burpees

2x Amrap10

Amrap A)
12 cal bike erg/8 cal echo
12m weighted w.lunges
10 straight leg sit-ups
10 r.twist
12m weighted w.lunges

-2min rest-

Amrap B)
10 cal row/8 cal ski
10 d-db strict press
10 d-db rdl
10 d-db hammer curl