Back squat 6x2
– nouseva paino
– lepo 3-4min

RX
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)

INTERMEDIATE
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.

BEGINNER
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.

Level 1.

2 rounds for quality:
200m run
30 t2b
200m run
20 strict pull up

Level 2.

2 rounds for quality:
200m run
20-25 t2b
200m run
15 strict pull up

Level 3.

2 rounds for quality:
200m run
25 knee raises
200m run
15 ring row

Rpe 3 TC 14min Pääpointit: - Ideana kehittää voimistelukapasiteettia hieman hengästyneenä. - Valitse sellaiset toistomäärät, että laatu säilyy molemmilla kierroksilla. - Pidä tempo tasaisena koko ajan.

Clean: 6x3

Push press

4x6

E2,5MOM / 2-3 RIR

Deadlift 6x3 @75-85%

3sets:

10+10 bulgarian split squat
30-60s plank hold

bent over row 3x5

40min pk:
run 400m
10 push ups
10 pull ups
10 ttb
10 box jumps
10 wall ball

5x3 Pause Bench Presses @70%
- Pause 3sec at bottom
- Rest 2min btw sets