Pyramid "Double Helen" (for time)

1200m run
63 KB swings
36 pullups
800m run
42 KB swings
24 pullups
Run 400m
21 KB swings
12 pullups

2 x 5@65% 1rm
2 x 5@70% 1rm
2 x 5@ 75% 1rm

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
-Confucius

LaxBall pec
Upper body band
crab reach
ring scap retractions
scap push ups

SOD:
Shoulder Clocks

4 RFT
8 power clean (155/95)
4 thrusters
2 push jerk

7 sets:
30 sec Row
30 sec off

"Mary"

AMRAP in 20 minutes of
5 HSPU
10 Pistols, alternating legs
15 CTB pull-ups

Askellus laatikolle tanko takaräkissä 4 x 6+6

samat painot
2 min. tauot

Squats / bench press (if not done already)

or

EMOM:
HS walk progressions
Kipping pullups

LAXball rotator cuff, upper traps, hips, glutes
Upper body band series + retraction holds
upper + lower segmental rolls
ring scapular retractions

Strength Day 2 Stretch of the month. To Be accompanied by anterior delt and rotator cuff LaxBall
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