4 x alkavalla 5 minuutilla

400m juoksu
10-15 valakyykky

Reipas juoksu, josta suoraan tangolle. Valitse paino joka liikkuu mukavasti.

For time :

Run 200m
25 Box Jumps 24"/20"
Run 400m
20 Box Jumps 24"/20"
Run 800m
15 Box Jumps 24"/20"

Tempo Bench Press ( Every rep 1-2 stop on chest )

5-5-3-3-2-2, add load if possible

Go Every 3:00

4 x 2 back squat
- leave one rep in the tank
- rest 4 min btw sets

Clean 6x5x65% touch and Go

Alternating between Deadlift & Strict HSPU ( 5 Rounds )

Deadlifts 5-4-3-2-1, building heavy OTD
HSPU´S 10-8-6-4-2, building deficit

Go Every 2:00 ( Total 20 minutes )

For 45-50 minutes
400m run or 500m row
then
7 wall ball shots
14 supermans
7 toes to bars
14 db/kb snatches (medium weight)
2-3 wall climbs for quality

EMOM 12
min 1: 5-15 Bar MU/C2B/ Pullups
min 2: 30-50 Double Unders
min 3: 15-18/10-15 Cal.
min 4: rest

AMRAP 10

15 Wallball Shots 20/14p
1 Clean & Jerk 80/60kg
50 Single Unders

25min amrap:

• 150 tuplanaruhyppy
• 50 etunojapunnerrus
• 15 raaka rinnalleveto (N 55kg / M 80kg)