A.
Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

A.
Three sets of:
Strict Pull-Ups x 6-8 reps @ 21X1
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 45 seconds
Turkish Get-Up x 2 reps each arm
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows
20 Box Jumps
Run 200 Meters

Push press

5 x5 (Nousevat painot)

Joka minutti, 10 minuttia

1 min 8-10 x rengassoutu
2 min 15 x "levypainon" nosto

5 kierrosta pareittain (molemmat)

200m soutu
10 punnerrus (kumpparilla tai boxille)
15 kyykkyä

Partner Workout!
50-40-30-20-10
Power Cleans @52/35kg
Wall Balls @9/6kg
Row/Ski/Bike Cals

Timecap: 30 mins

Rx+: 60/42.5kg
Split work as you wish!

4x 2+2 @60-75%

Every 2:30 x 5 (12:30):
1 Power Snatch @70-75%
Rest 30 secs
1 Power Snatch @75-80%
Rest 30 secs
1 Power Snatch @80-85%

6 sets of Overhead Squat
Set 1: 2 @80%
Set 2: 3 at 75%
Set 3: 4 at 70%
Set 4: 3 @77-80%
Set 5: 2 @80-82%
Set 6: 4 at 75%
- Rest 2-3min btw sets

• beat swing by feel
• lever swing by feel
• dead hang by feel

--

• pull up 3x5 (myötäote, niin monta kuin menee ja loput negatiivisina)
• valitse 2 seuraavista:

1: inverted row 3x10 (pidä kulma haastavana, jokainen setti lähelle failurea)

2: scapular pull up 3x10 (hidas liike, ei skaalaamista)

3: negative chin up 3x8 (pitkät setit, pidä liike hallittuna)

• dip 3x8 (niin monta kuin menee ja loput skaalauksella)
• push up 3x10

--

Jos jää aikaa ja voimia, niin corea kannattaa tehdä vielä lopuksi. Esim t2b / leg raise / linkkari / hollow rocks tms.

Bird Dog Row: 3 x 6-8 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

10 rounds for time:
400m Run
400/320m Row
2min Rest