Build to a Heavy Single for the Day

4x7 70%

30 DB-Snatch (22.5/15kg)
30 T2B
30 Box jump

(Time cap: 10min)

(For time)

200 m Run with MB 20/14
10 Ring/bar MU (20 pull ups)
20 single arm DB clean & jerk 25-35/40-50
30 Air squats
40 Burpees
150 DU (300 singles)
40 Burpees
30 Air squats
20 single arm DB clean & jerk
10 Ring/bar MU (20 pull-ups)
200 m Run with MB 20/14

• For DB clean & jerks, switch arms every 5 reps

10-15 minutes of rope climbing
Do 5-10 reps:
lower rope climbs, normal or legless.
Ei tarvi kiivetä kattoon asti, voit ottaa "oman toiston" vaikka puoleen väliin köyttä.
3 köyttä , jakaantukaa porukoihin ja tehkää kiertävänä vuorotellen.

Assault Bike Test:
4 Minutes Max Calories
or
Row Calorie Test
4 Minutes Max Calories

10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.

5 rounds, rest as needed:

5 Back Squat
5 Bench Press
5 Weighted Pull-Up
15-25 GHD Sit-Up

RPE 4

3 rounds

9 C2B
15 parallette push ups
21 goblet squats (24/32 kg)
600 m run

1a) Handstand Push-ups: 5 x 5-6. Rest 30s.
Options:
– Strict or Deficit or Kipping
– Partner-Assisted Strict
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.
1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

2a) KB Hammer Curls: 3 x 10. Rest 30s.
2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.