Liikkuvuusjuttuja ja venyttelyä

10rm deadlift 10 RM

A) Back Squat
5 x 3. Rest 2:00
- Building to a heavy 3 over the 5 sets

B) Barbell Front Rack Split Squat
4 x 4 each. Rest 90s.
- Build weight over the 4 sets.
- Start with the weaker side forward first

AMRAP 20 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 2x 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Max reps strikt hspu

Handstand walk skill
EMOM 16
1. 20-30 sec weight sifts on handstand
2. 20-30 sec steps to plate on handstand
3. 20-30 sec handstand walk
4. Rest

FOR TIME
22 - 16 - 8
Pistol squats alt.
V-ups with stick
TC 8min

Superset x 3 rounds

Split Stance Landmine Press x 8-10 each
Rest 60s.
Archer Ring Row x 6-8 each.
Rest 60s.

For time:
21-15-9
- WB 9/6kg
- Pull-ups
Rest 1:30
9-15-21
- pull-ups
- WB 9/6kg

TC 12min

Reverse Crunch: 3 x 10 3s in 3s out. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 sets of Push Press
Set 1: 4 @65% 1RM
Set 2: 4 @70%
Set 3: 3 @75%
Set 4: 3 @80%
- Rest 2-3 mins between sets.