10, 9, 8, 7, 6…1
Box Jump Over (60/50)
1, 2, 3, 4, 5 …10
C&J (60/35kg)
Rx+: Box (70/60), Weight (70,45kg)
TC: 16’

2 push drive + 1 push press x 6 (80-90% of your max push press)
Rest 90” after each set

4 Rounds for time
6 Shuttle Run (6x 10m)
9 Push Jerk @50/35kg
12 T2B
15 Bar Facing Burpee
18 CTB / kipping pull up/ jumping pull up

timecap : 20 mins

Push Jerk from rack: 6 x 3 @70-75%, every 90s.
- no touch n' go!
Optional: 6 x 3, starting light and adding weight each set

(Karhu 6 kierrosta, 3 etuperin/3 takaperin)

Kyykky 1x5, max!!! ota nousut myös "vitosina"

Vap.val. keskikroppaa 100-200 toistoa, kevyt
Esim.
-suorinjaloin mave 3-5x10-15
-situps 3-5x15-25
-etuheilautus 3-5x15-25
-jalkanostot 3-5x12-25
-reverse hyper 5x15-25
-sivutaivukset 3-5x15-25

(Quad blast 1 kierros, Suorinjaloin mave 40kg/80kg x 20, Kelkka 50% omapaino x 6)

Front squat heavy triple (18 mins)
- buid up in 5 sets for the best triple of the day!

Find 1 rm weighted pull up in 15 minutes
do 6-8 sets of 1-3 reps at once.

Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s

3 rounds for time of:

400 Meter Run (8 rounds)
10 Ground to Overhead (25 / 40 kg) (Power Snatch? )
10 Chest-to-Bar Pull-Ups

Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest