STRENGTH
3-4 rounds, rest as needed

1) 5+5 Double KB Front Rack Box Step-Up
2) 10 Double KB Row
3) 10-20 GHD Sit-Up

RPE 3-4

Optional Accessory

CONDITIONING

Run 400m
10 D-Ball/Sandbag Ground to Shoulder
Run 400m

RPE 4

1a) Banded Facepull-apart: 4 x 15. No rest.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest.
*Complete all reps explosively – no pause
*Alternate back and forth until sets are complete.

3 sets of:
6+6 Box step ups / Box pistol squats 80/60cm
10 Snatch grip romanian deadlift (you choose weight. Go unbroken)
90 sec Rest btw rounds

Then

4 sets of:
30sec Double KB front rack wall sit
30sec Rest
30sec Hollow hold
90sec Rest

1a) Barbell Split Squats: 4 x 6 ea. Rest 30s.
1b) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.
– pronated grip

7 DB Cluster (2x 22.5/15kg)
7 Bar Muscle up

(Time cap: 12min.)

• Go by feel (hard/easy)
• Scale if needed
• Should complete 10+ reps unbroken, when fresh

5 kierrosta

50 tuplanaru hyppyä
35 polvet rintaan (tuck ups)
20m askelkyykkykävely kiekko suorilla käsillä

1 min lepo kierrosten välissä

Death by push ups & ring dips on 15 minutes

Part 1: 15 min
First minute do one push up
Second minute do two push ups
Third minute do three push ups and so on...

Part 2: 15 min
First minute do one ring dip
Second minute do two ring dips
Third minute do three ring dips and so on...

Jos tipahdat kyydistä. Aloita alusta eli toistot alkaa taas 1,2,3 jne.

"Doce"
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65

8-12 x HSPU
12-16 x DB Snatch