300821 MAANANTAI
3 Rounds
800m run
80 double under
20 box jump
310821 TIISTAI
on the minute for 15min
1. 1-3 rope climb
2. 3-6 bar muscle-up
3. 10-20s l-sit hold
010921 KESKIVIIKKO
for quality:
3 Rounds
15 hip thrust
20 back rack reverse lunge
15 double kb deadlift
20 weighted step-up
020921 TORSTAI
4 Rounds
1min handstand walk / wall walks
1min v-ups
1min back extension
1min rest
030921 PERJANTAI
4 x 3 x 1+1 muscle clean + press
4 x 1+3 power clean + pause split jerk @50-60%
4 x 1+2 power clean + split jerk @65-75%
040921 LAUANTAI
Partner workout
for time:
100 cal row
80 sumo deadlift high pull 40/30
60 bar over burpee
80 sumo deadlift high pull 40/30
100 cal row