Tänään hypätään korkeutta, boksille!

Tasajalka hyppy boksille - voit kasata kiekkoja/korokkeita ja hypättyäsi mitata boksin korkeuden. Let’s jump!

WU 2-3 rds
ankle stretch 30 sec/side
pigeon stretch 30 sec/ side
feet together airsquats 10 reps
chair step ups 6-8/side

Juokseva kello päälle

Amrap 6
6 Hand release burpees
6 Pistol squats (3/3)

Goal 6+rds

Rest 2

Amrap 6
6 Hand release Push-ups
12 jumping squats

Goal 8 rds

Rest 2 min

For time:

30 Hand release burpee chair step ups
30 weighted airsquats
20 Hand release burpee chair step ups
20 weighted airsquats

Kokonais timecap :23 min

Skaalaukset:

-Pistoolit penkille / tukea kädellä jostain /reverse lunges

-hand release push-up polvet maassa

PJ: 2x1

A1 Bulgarian Split Squat
3x8 (lyhyt askel)
rest 90s btw sets

3rds
B1 Hip thrust 8-10
rest 45s
B2 Leg Curl w/pinkball 8-10
rest 45s
B3 Hollow rock 15-40s
rest 45s

AMRAP 20
60 Double Unders
50 Wall Balls
40/30 Cal.
30 DB Snatches 22,5/15kg
20 Pullups
10 Handstand Pushups

Front Squats
2x5 @85%
3x3 @90%
1x4 @95%

Max effort shoulder press
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

For time
3rds
21 x Thruster 85/115lb
21 x C2B

Front Squats

2x5 @85%
1x4 @90%
3x3 @92,5-95%

Every 5 min x 5
20 Back Rack Lunges 35/25
20 Hang Power Snatches 35/25
20 Toes to Bar

Target time each set: 3 - 4 minutes
Time cap each set: 4 minutes