10*1:1
*10 Складок (гимнастических)
*5 прыжков со сшагиванием
*5 берпи

Back squat 5x5 reps, then max reps @ 80%

Lonkka / alaselkä

Bench press 5x5 reps, then max reps @ 80%

• 90s. Row/Bike

• 2x
  8 DB Deadlift
  8 DB Front squat

• 45s. Row/Bike

• 2x
  6 DB Hang Power clean
  6 Burpee

• Mobility...

• Work on Deadlift

160 min
Warm up for 5 min

1.BMU
- 1 + 2 + 4x3
- 15

Hard routine

2.WL
Power clean + push jerk
H1+1

3.Metcon
4 rounds, IGYG:
13 BJO
11 C&J @ 42.5 kg
2 rope climbs
Times: 2.24, 2.23, 2.18, 2.10

4.Strength accessory
A. SCTB pull up
- 4 4 5 5

B. Stationary dips
- 4x8

C. 3 sets:
5+15 DB press - 25 + 15/15/10 lbs
10/s bicep curl - 20 20 20 lbs
8 side lat. raise - 15 15 15 lbs

D. 3 sets:
10 v-up
15 hollow rock
15 leg raises

600m Run
50 Kettlebell Swings (24/16kg)
400m Run
30 Chest to bar
200m Run
30 Chest to bar
400m Run
50 Kettlebell Swings (24/16kg)
600 Meter Run

(Time cap: 25min.)

• Ohkeistus:
• Kuulan tulisi olla sellainen, että kykenisit suorittamaan sarjat 1-2 osassa.
• Vaihda CTB tarvittaessa kippi leuanvetoihin tai rengassoutuun tai hyppyleukoihin.
• Skaalaa tarvittaessa matkaa/toistoja alaspäin.

Warmup
800m run
3 rds
10 push-ups
10 press 35
10 pistols

WOD:
30 back squats @ 65% 1RM (of 160)
3:39 @ 105

Every rerack -- didnt' rerack
10 HSPU
20 push-ups
30 sit-ups

3x5 pull-ups
Press 70
Squat 170

Filthy Fifty
50 Box jumps - (note box size)
50 Jumping pull-ups
50 Kettlebell swings - (note kb weight)
50 steps walking lunge (total reps)
50 Knee Hug situps
50 Push press (L1-65/45, L2-55/30, L3-45/20)
50 Supermans
50 Drop Squats
50 Burpees ( L1-Pushup, L2-No Pushup, L3-Elevated)
50 Double unders - (Modified to 250 singles)

Record time and all weights if different than level

• Row/Bike 2-3min.

• 3x
  6-8 Deadlift
  6-8 Hang Muscle clean
  6-8 Front squat
  6-8 Press

• Mobility btw rounds.