3 sets for Load and Quality

4-6 Tempo Ring Dips
(3 sec down, 3 sec hold, 3 sec up, 3 sec hold)
30m Heavy KB/DB Overhead Walking Lunges (switch arm after 15m)

Skill - Skin the cat

Metcon (quality)

15 minutes for quality:
1-3 Skin the cats
10-15 GHD Sit-ups
10 Renegade rows (5+5)

5 Sets
5+5 V1 Reverse Front rack Lunge
5 V1 Bent over row (supinated grip, barbell from ground)
Rest 2min

Core
10x 20s work/10s rest
Odd: Grasshopper
Even: Plank hold

Perjantain bodaukset

5 kierrosta laadukkaasti

8-10 Hauiskääntöä
5-10 Rengasdippiä
5-8 Pistoolikyykkyä tai bulgarialainen kyykky
5-8 Tiukkaa leukaa tai rengassoutua

1 RM
Viikko 8

1) back squats 3x62,5%, 3x72,5%, 3+ 80%
2) weighted pull ups 2x1x100%

10 to 1
Deadlift 80/50kg
V-up/Tuck up
For time

Build heavy set of
2 Squat clean + 2 Front squat + 1 Split jerk

BB Pause Back Squat 4x4 with 4 sec pause

KB Single Leg RDL 4x8/leg

Bungee Standing "A" raise w 3 sec pause 4x5

30sec Mobility

5min rounds
25mins

Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets