Tänään edessä on hauska pallohaaste! Pallo yhteen käteen ja ilmaan hartian yläpuolelle, toinen jalka myös ilmaan ja silmät kiinni! Kauanko pysytte horjahtamatta, pudottamatta palloa tai avaamatta silmiänne?

Miehille 20 lbs, Naisille 14 lbs pallo

A)
Sumo Deadlift
4 x 4 @slightly heavier than last week, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
- Up to 85-90%, slightly heavier than last week

B)
DB Squat Jump + Box Jump
4 x 3. Rest 60s.
*1 squat jump + 1 box jump = 1 rep

For time
50 Wall Balls
40/30 Cal.
30 Toes-to-bar
20 DB Snatches (heavy)
10 Bar Muscle-Ups
20 DB Snatches
30 Toes-to-bar
40/30 Cal.
50 Wall Balls

10 Min EMOM

Even 10 strict Toes to Bar / leg raise
Odd 3-5 Strict HSPU/ 3-5 Wall Climbs

-keep the same reps every round.

Supersets :
4 rounds
40-60% of max reps
toes to bars + hspu
rest 1-2 min bwn sets.

then

4 rounds :
40-60% of max reps
double unders + kipping pull ups or hardened ring rows
rest 1-2 min bwn sets.

AMRAP 15
50 Double Unders
15 Front Squats 42,5/35kg
15 Handstand Pushups

MOBILITY 15-20MIN

(UPPER BODY)

Shoulder press
5x5r @ 70%
Rest app. 90s. btw. sets.

1-3 Rope Climb/ strict Mu a good option )
3 Dips / or 6 Push ups
6 Strict pull up
9 HSPU (kipping is fine)

Work up to a heavy Complex

Power Clean + Hang Power Clean + Hang Clean + Front Squat + Thruster + Push Jerk