4 rounds for time
5 ring dips
10 pushups
5 strict T2B
10 v-ups

CORE

150 Russian Twists for time!

• 150 each side, 300 total!
• Far hand must touch ground on opposing side for rep to count!
• Break if needed 😉
• Timecap 5min

Push Press 8x3

Do 1 set of Unbroken Push-ups

This will help you to find the right reps for the next 2 weeks.
Simply execute as many good-form push-ups as you can. Don't cut corners and don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but honesty is for the best!

Metcon (time)

2 Rounds for time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

M: 50kg N: 35kg
Timecap: 20 minutes

Strict Press:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM

Päivän 1RM

A)
Deadlift against a band
8 x 3 @55-60% every 60s.

B)
Back Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
Single Leg Supported RDL
3 x 6 each. Rest 90s.

Aerobic conditioning
36min EMOM
1. Strict pull-up
2. Row
3. Box step up
4. Row
5. Wall handstand hold / front support hold
6. Row

Shoulder press 5X5