Warm up 3 Rounds:
10 Banded good mornings
5/5 Bird dog
10/10 One arm Z-press
10 Face pull
10 Cossack squat

Power clean & Push jerk
2 @ 60%
3 x 2 @ 65%
of C&J 1RM

Focus terävyydessä!

5x5x5x5x5

12x
New Interval every 3rd minute (-ish)
alt between a, b, c and d

Buy in: 30m Sled Push

A) 18/12 Cal. BikeErg

B) 12/8 Cal. SkiErg

C) 12/8 Cal. Echo bike

D) 15/10 Cal. Row

EMOM 16 min

EMOM for 16 minutes of:
1: 15-20 cal row
2: 5-10 Toes to bar

*Jos tunnilla paljon porukkaa, niin osa voi aloittaa soudusta ja osa t2b
*Laadukkuutta ei tulosta tässä jumpassa!

A)
Half-Kneeling Landmine Press
4 x 8-10 each. Rest 60s.

B)
Close Grip Floor Press in Bridge
Build to a heavy 5 in 5 sets. Rest 90s - 2:00.

C)
Strict Pull-Up
Accumulate:
- Adv: 50 Reps
- Int: 30 Reps
- Beg: 25 Partner Assisted

Accessory work

3 rounds of:

20 back extension(extra weight if needed)
1min heavy D-ball carry / 2x heavy KB front rack carry

-Rest as needed-

skill practice on handstand walk.

EMOM 21 min

1) 10 C2B pull-ups / 10 kipping pull-ups
2) 15 KB swings 24/16kg
3) 20/18 calories bike (mikä vain pyörä)

*Skaalaa toistoja alaspäin tarvittaessa

for quality

40m HS-walk

18 Strict pull ups

5 skin the cats

Aerobic capasity:

400-800m run
40cal in every machine
400-800m