Weighted Pull Ups

4 x 4

SO 3:00

Deadlift ( 18 mins )
6x4 reps
- build up to 80-85%
- keep the same weight across all sets
- 2 mins rest btw sets
- Full RESET
- control the barbell down after the last rep too

Warm up
10 good mornings
20 shoulder shrugs
20 scapular push ups
15 pass overs
X3

4 Rounds of;
10/10 Shoulder press or push press
20 reverse flys
15 seated pike compressions
Rest 1 minute

9 Min EMOM
1. 15 Air squats
2. 20 banded tricep extensions
3. 30 secs star jump.

12 Min AMRAP
30 KB swings
10 lateral plank walks
10 Goblet squats

For time:

5 rounds

8 power clean @60/40kg
20 wallball @20/14lb.

( Target under 12min, time cap 15min)

LONG RUN 60min slow and steady. Take a few breaks along the way, do some active stretches!

Bench Press 1RM

1 x 8 x 50%
1 x 6 x 60%
1 x 4 x 70%
1 x 3 x 75%
1 x 3 x 80%
1 x 3 x 85%
1 x 2 x 90%
1 x 1 x 95%
3 x 1 x max

Send off 3:00

Front Squat 4 RM

1 x 10 x 40%
1 x 8 x 50%
1 x 6 x 60%
1 x 4 x 65%
1 x 2 x 70%
1 x 2 x 75%
1 x 2 x 80%
3 x 4 x max.

Send off 3:30

Emom 19x joka 3min lähtö + 1min lepo

Koneella kalorit

Tee kalorimäärä, jonka uskot pystyväsi tekemään joka kierros.
Vauhti saa olla hengästyttävä, mutta ylläpidettävä.

Välinevapaa:
Vaihda kone burpeeseen esim. 10 toistoa

25 minutes Quality:

10 Strict TTB
5 Deadlift @ 70%
5 Weighted Dip

rest 2:00 btw movements

A) Ring dip technique

B) 3 rounds
6-8 strict ring dip
8-10 bent over row

C) Accumulate 1,5-2min / movement with partner
1. Ring support hold
2. Ring bottom hold
3. Rings to chest hold