1 x 20 + 3 x 10

Add 5kg to previous week
Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

THIS IS THE FINAL WEEK OF THIS STRENGTH CYCLE, GREAT WORK IF YOU HAVE COMPLETED ALL 8 WEEKS :)

Corework of your choice.

Go by feel

Muscle up progressions

Headstand, handstand and handstand walking progression.

Three sets of five

15 Min to find 1RM deadlift

Maastaveto 3,3,3 1-2 toistoa varaa

nousevilla painoilla, 2 min tauot

12 Burpees
12 Thruster 52.5/35kg
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

TC 32 min

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Rx:

20-min. AMRAP:
7.5m overhead lunge
8 burpees over bar
7.5m overhead lunge
8 chest-to-bar pull-ups

M 42.5kg. W 30kg.

Scaled:
20-min. AMRAP:
7.5m front rack walking lunge
8 burpees over bar
7.5m front rack walking lunge
8 jumping chin-over-bar pull-ups

M 20kg. W 15kg.

Back squat
- 1x5@60%
- 1x3@70%
- 1x2@80%
- 1x2@90%
- 1x1@95%

Front squat:
1x5@65%
1x4@75%
1x4@80%
1x4@85%