3 x 4 (80-85%)

Chin ups 5x6
Note assistance band(s) used
Try maintain hollow body position

Superset with

Hollow hold x 30 - 45s (if cannot hold minimum 30s, broken up holds must total 30s)
RKC plank x 15s (used has primer for next set of chins)

3.5 min sets ( aim for at least 60s rest )
25 minutes

3 Rounds:
120 m Run ( Boksin ympäri)
20 x Deadlift (100/70kg)
30 x KTE

Front foot elevated on a 45# plate
Barbell back rack position 4 x 8/

superset with

Cossack squats 4x10/
As low as possible, keep level the whole range of motion (do not pop up and down)

superset with

seated leg raises 4x15/

4 min sets
20 min

Unbroken Back Squat 5x8x50% 1RM with 45s rest between sets. If can do all the sets unbroken rest 2min and add 10% more weight. Continue adding weight with the same pattern until you can´t complete the set unbroken.

Round 1
CTB Jumping pull up (50,40,30,20,10)
Jump Squat (10,15,20,25,30)

(3 min explanation + 15 min cap) 18 min

Round 1:
100m row
V snaps x 10
Medicine ball clean x10 (w: 15/20#, m: 25/30#)
Torsion control x10/ (1s pause at top of each rep. No pause = no count. You trainer is watching!)

Round 2: 150,10,10,10/
Round 3: 200,10,10,10/
Round 4: 200,10,10,10/...

Set up boat race style. Start at row and cycle through. Rest is waiting to row

15 minute AMRAP
20min

BACK SQUAT
65% 2 X 3
70% X 5

75% X 2x2
80% X 1

B: Benchmark

30 x lonkan ojennus tangolla
1min roikunta
20 x lonkan ojennus tangolla
45sek roikunta
10 x lonkan ojennus tangolla
30sek roikunta

Laatua.