Mr Miyagi
50 deadlift
50 double kb swing
50 push up
50 clean &jerk
50 pull up
50 kb tater
50 box jump
50 wall climb
50 knees to elbows
50 DU

For time :
40 Deadlifts 125/85kg (scale to 60% of 1rm)
Run 400/200m
40 Kettlebell swings, 32/24kg
Run 400/200m
40 thrusters 50/35kg
Run 400/200m
40 Burpees
Run 400/200m
40 Pull ups
Run 400/200m
40 Box Jumps, 60/50cm
Run 400/200m
40 Goblet squats 32/24kg
Run 400/200m

Split reps, both running same time. Choose running parts from this :
A. Every time 400m.
B. Alternating times 400m and 200m run.
C. Every time 200m.

Time cap 40 minutes

Superset x 3 rounds;

Supinated Grip Barbell Rows x 8 with 3s down
Rest 90s
Tall Kneeling Landmine Press x 8 each
Rest 90s

For quality
Buy in: 100 Double Unders
then,
3 Rounds:
25 Hand Release Push-ups
10 Pull-ups (strict, butterfly, kip, or partner assisted)
then,
Cash out: 10 total Turkish Get-Up

• Goal: Sustainable effort breaking sets as needed
• Rx+: 3-8 Ring Muscle-ups for Pull-ups

Front squat VK1/3
5-5-5 (start from 70-73% and build up to heavy)
Then 1x5-10 @85-90% H5

Kolmen viikon etukyykkyprogressio, jossa haetaan kolmen sarjan aikana päivän raskas paino annettuun toistomäärään. Tämän jälkeen tehdään vielä yksi setti (jossa varaa pari toistoa) @85-90%:lla päivän raskaimman sarjan painosta.

Side plank

• 3 x 20 seconds/side

Rest 30 seconds between sets

5min AMRAP

30 Tuplaa tai 60 Sinkkua
12 STOH (KP/KK)

For time :
20/16 Cal Bike/Row/Ski
25 Power Cleans @60/43kg
30 Front Squats

Goal: Challenging effort.
Rx+: 75/52kg
Timecap 8:00

Extra:
Banded Pull-Through: 100 Reps AFAP

Kuppipitotabata 8x 20/10s

Metcon:
AMRAP 4
21 wall ball
12 burpee over bar
Rest 2:00
AMRAP 4
21 thruster 40/30
12 burpee over bar