BUY IN: 20 syncro devil's press 1 x 22,5/15 kg db

A. 10 rounds, (5 each) alt. after completing full round:
6 burpee box jump overs 76/60cm
6 thrusters @42,4/30kg
4 front squats
4 push press

B. 5 rounds of, YGIG:
12 push up into pull up
14 t2b
16 db snatch @22,5/15kg

CASH OUT: 100 weighted sit ups, ”YGIG”, other one in plank hold while the othe one does sit ups @9/6kg medball

Tc: 40 min.

E2min x 6
Alt. A & B
A) 10-12 KB/DB goblet cyclist squat (3-0-1-0)
B) 7 + 7 Single leg barbell RDL

Huom!
Jos yhden jalan RDL ei onnistu niin liikettä voi helpottaa laittamalla toisen jalan kevyesti maahan (split stance)

1 Set of each

A.
Max time (Pronated) Hang

Grip needs to be pronated (palm facing forward) and it is not allowed to use grips. You also need to hold both hands on the bar at all times.

B.
Max time Handstand Hold (free standing or against a wall)

If handstanding against a wall, only heels can touch the wall

C.
Max Rep Push Up on Dumbbells

The reason we do Push Ups on Dumbbells is to increase our range of motion so make sure that you get all the way down with your chest and do one set of max unbroken reps.

RX:
E2.20minx 4
2 x 8, 2 x 6 HSPU (3-0-X-1)

Scaled:
Every 2.20min x 4
2 x 8, 2 x 6 Pike box HSPU /Pike HSPU (3-0-X-1)

Huom!
3s tasainen tempo alaslaskussa!
Älä skaalaa liikelajuuttaa esim abmateilla.

RX
EVERY 2:00 x 5 SETS
20/15 Cal Row/Bike/Ski
3 Front Squats (90/60)
-Rest w/ Time Remaining-

SCALED
EVERY 2:00 x 5 SETS
15/12 Cal Row/Ski/Bike
3 Front Squats (moderate)
-Rest w/ Time Remaining-
RPE 9

OPTIONAL COOL DOWN
1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-

Chinese Row

10-10-8-8-6-6, AHAP

Use Dumbbells / Kettlebells

Go Every 3:00

in 10 min, find your 1 RM in snatch balance

3x10
Floor Press in Bridge

• Build to a Moderate+ weight and stay Moderate+ across all sets.
• Week 1 of 6
• RPE 6-7

E2M x 4

10-12 Alt. DB top down press

EMOM8
2-4 Chin up

Skaalaukset:
Low bar/banded

Huom!
Toistot pitää olla teknisesti laadukkaita!