8 x Alkavalla 90 sek.

1 temapaus raakana tai kyykkyyn maasta + 1 tempaus riipusta raakana tai kyykkyyn.

Lisää painoa tekniikan salliessa

3 x max reps strict static dips (on parallets)

Alternate:
Tyre Flip x6 and Prowler Push.
Do 5-7 sets.

5 sets:
1-3 Candle Stick Lower/1-3 Skin the Cat

Build to a Heavy Set of 15

Zercher squat

5 - 5 - 5 - 5 - 5

Use medium weight.

5 rounds 90s each round

140/95kg Dead Lift 4 reps

max reps ring dips

kesto: 7 min 30 sek.

4 DB Snatch 22.5/15kg
4 T2B
4 wall balls
8
8
8
12
12
12

Increase by 4 reps each round.

4 sets

A) 6 reps Deadlift
- Slowly controlled T&G Deadlifts, stay away from failure

B) 5-8 reps Handstand Pushups (in as hard position as possible, strict, deficit....)

EMOM 10
Odd :Rowing x 30s @70-80% effort
Even : 1 arm DB thruster x 5+5reps
Rest 2 min
EMOM 10
Odd : Assault or watt bike x 30s @70-80% effort
Even : KB deadlifts x 10 (2kb)
rest 2 min
EMOM 10
Odd :double unders x 30sec
Even : Burpees x 6-10