Star Plank: Full Tabata: 4 sets on each side
+
- Foam Hip Flexors x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3-6-9-12-15
Jerk 42,5/60kg
21-18-15-12-9
Burbee
TC: 14min

Back Squat
2-2-2-2-2
TM (1 rep reserve every set)

Conditioning
Every 4min x 4

Row 20/14 Cal
10/10 One arm DB push press
@15/22,5kg
12 Ring row
15 Hollow rock

Aikaa vastaan:

• 10 valakyykky (N 47,5kg / M 70kg)
• 10 box-over-jump (N 50cm / M 60cm)
• 10 thruster (N 42,5kg / M 60kg)
• 10 raaka rinnalleveto (N 55kg / M 92,5kg)
• 10 toes-to-bar
• 10 burpee-muscle-up
• 10 toes-to-bar
• 10 raaka rinnalleveto
• 10 thruster
• 10 box-over-jump
• 10 valakyykky

EMOM 12
10 Thruster
10 Hang Power Clean
10 Front Rack Lunge
REST
@30/42,5g

Tempo Front Squat
4x8 (3111)
After each set do 8+8 weighted one leg hip thrust (back on a bench)
Rest 90s!

3 x 5 V.4-5

Pidä paino sen mukaisena, että joka sarjaan jää ohjeen mukainen vara.
Suuntaa antavat prosentit on n. 55% of 1RM Jerk

As Many reps of Burbees in 7 minutes as possible

Find 1RTM of the day with 6 sets.

5 rounds for time;
10 Cal Row
8 Box Jump w. Step-down
6 Burpee Pull-up

Timecap: 13mins