Every 4 min:
30 Wallball Shot 20LBS/14LBS
20 Box Over Jump 60CM/50CM
10 Hang Power Clean 60kg-70kg.../40kg-45kg...
5 Muscle Up (Rings)

For as long as possible

For Time:
1600 m run
10 x HSPU
20 x burpees
30 x sit-ups
40 x air squats
50 x box jumps (60/50cm)
60 x double unders

Back squat 5×5 @ 60%

The last few weeks, as the weight has gotten heavier, weve slowed down. Time to prepare your CNS for a PR next week by going fast again. Take the weight back down to 60% and work on being FAST out of the bottom of the squat.

Push press both Dumbbells overhead into starting position
Start pressing with weaker arm, other arm remains extended overhead. Focus on maintaining a packed shoulder and keeping elbow fully extended on stabilizing arm.
4 x 10 /

superset with

push up plank 4 x 10 /

superset with

high knees in spot 4 x 30s

3.5 min sets
20 minutes

For Time:
12-9-6-3reps:
Front Squat 80/50kg (From Floor)
Handstand Pushups

Niskan takaa punnerrus 4 x 10
(lisää painoa 2,5kg)

Ojentajapunnerruksia 3 x 5

Takakyykky 4 x 10
(lisää painoja +5kg)

Chin ups 3x8
'Y' raises 3x15

Note band colour

Superset with BB Back Squats

A: Back Squat 5-4-3-2-1 reps@75-80-85-90-95%, vila det du behöver mellan set.

Round 1 40:20
Round 2 30:15
Round 3 20:10

Split squat pulse L
Split squat pulse R
Arch rocks

Glute bridge March

Jump squats

12:00 to complete
15:00 with explanation