Valakyykky

5-8x3@85-105% tempaus max.

Lämppää

5x "Tall Clean" + 2x raakatyöntö 40-50%

Back Squat

8-8-5-5-3-3-5-5-8-8

For time:

120 DU
30 Hang Squat Clean
20 C2B/ kipping pull-up / kipping
1 Mile RUN

@42,5/60 30/50 25/45

a) HSPU (strict or kipping, adjust reps down if needed)
12 HSPU
1:00 rest
9 HSPU
0:45 rest
6 HSPU
0:30 rest
3 HSPU

b) Rope climb: 5 x 1 legless
Sub. to regular rope climbs
+ 3 x 3+3 rope pull ups

Pick one of gymnastics progressions (HSPU, ring dip, pull ups)

1) 10 DB Bench Press AHAFA
2) 10 Ring Row, inverted
3) 10 2xKB Push Press AHAFA
4) Banded Core Hold

Go by feel

No feet raakarive + no feet Rive kyykkyyn + 2xvapu

7x1+1+2@65-75 Työntö 1RM

Every 3 mins for 4 rounds:

From 0:00 min to 3:00 min: 30 m walking lunges + 50 double unders
From 3:00 min to 6:00 min: 10 burpees + 25 sit ups
From 6:00 min to 9:00 min: assault bike for calories

1 min rest between rounds.

Reideltä riipusta tempaus+niskasta raaka työntö
6x1+1@80-90%

2x6 @50% of 1RM C&J
3x4 @60%