• Tabata push press, 75 lb.
• Tabata sit-up
• Tabata sumo deadlift high pull, 75 lb.
• Tabata push-up

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings
15 Wall Ball Shots

15min AMRAP FOR QUALITY
1-2-3-4....max rounds

Strict Pullups
Strict HSPU
"Strict" Toes-to-bar
Pistols

2 min ME row
1 min rest
2 min ME DUs
1 min rest
2 min ME air squat

Start up
Stretch and roll(5)
Group warm up- (coaches choice)

Squat-3x5@40%-50%-60% deload week. No max reps on last set.

Metcon
Amrap 12
10 wallballs 20/14
15 double unders/30 single unders

Metcon-comp
Amrap 12
4 front squats 95/65
4 muscle ups

Finisher
30 bicycles
30 bfsu
1 min samson per side

10 min kevyt juoksu
10 min kovempi juoksu (pitää pystyä puhumaan vähän)
10 min kevyt juoksu
10 min kovempi juoksu
lopussa tekniikat: 3 x 10 m polvet rintaan, 20 m hölkkä, 10 m kantapäät pakaroin, 20 m hölkkä, 10 m ristiinaskellus/kylki, 20 m hölkkä.

15min EMOM
1) 5 back squats 100kg/75kg
2) 8cal row
3) 6 strict pull ups

For quality:
10 Front squats 50/35kg
30 Sit-ups
20 Front squats 40/27,5kg
30 Sit-ups
30 Front squats 30/22,5kg
30 Sit-ups
40 Front squats 20/15kg

3x ME Pullups +3reps,
Max Effort Pullups every set + short rest and do 3 more reps.
90-120sec rest

Negative HSPU 5x2
Do deficit if you can handle strict HSPUs