4 rounds for time (you go / I go full rounds)
10 handstand push-up / push-up
10 pull-up / jumping pull-up
50 double under

On the minute for 8min
1. 6-10 strict handstand push-up
2. 4-6 strict chest to bar pull-up

side plank r
side plank l
plank hold
alt. single leg v ups

4 rounds for time:
10 Thrusters 42/30kg
10 Bar Over Burpees

5x5 Front Squat @65-70%
- Rest 2:00 btw sets

Open gym

Every 8min for 3 Rounds
1. Round
60/50 cal erg
50 sumo deadlift high-pull 37,5/25
2. Round
60/50 cal erg
50 hang power clean 37,5/25
3. Round
60/50 cal erg
50 shoulder to overhead 37,5/25

Kotitreeni

20min AMRAP
20 russian twist
10 push-up
20 arch rock
20 reverse lunge

Farmer Carry: 4:00 - Max 60m unbroken sets at challenging load
+
- Scorpion Stretch - 60s each
- Biphasic Let Stretch
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

STRENGTH PROGRESS 7/13 - LARGE WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

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SN + OHS
2[2+1]@50%, 2[1+1]@60%, 2[1+1]@71% te-% pal 2min

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SPLIT JERK
3x1@nousu 86%, 3x1@91% pal 2-3min

PUSH PRESS
3x1@91-94% pal 2-3min

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PAUSE BACK SQUAT 3 sec -pause squat position
3@50%, 3x3@60% pal 2-3min

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SN PULL till power position
2x6@71%, 5@81%, 4x5@91% te mave-% pal 2min

Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10/side Renegade Rows @50/35lbs
45 Double Unders

Goal: Hard but sustainable efforts each round, unbroken reps.
Rx+: 5/3 Bar Muscle-ups to start each round
Scale Pull-ups: Bar Mu, CTB, Chin-Over, 10 Ring Row + 10 Kips Only

Extra:
Band Shoulder Extension Tri-set: 3 x 10 reps in each grip position - pronated, neutral, supinated

-Vaihteluviikko

5x 5+5 Keskiraskasta yhden jalan mavea tangolla
5x 8-10 Selän ojennusta lattialta/GHD
5x 10+10 Ristilinkkaria