FOR TIME / ALL OUT:

300m Row
30 Wall Ball (9/6kg)
10 High box over burpee (70/60cm)

TC 4min

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Strict MU

EMOM 8 ( 1-3 reps)
-Choose a demanding progression

EMOM 12
1) Ring row hold 30s
2) DB French press 30s
3) Hollow hold 45s

5 x 2:00 work / 2:00 rest

10cal Echo bike
10 Burpees over the bar
Max reps Squat clean thrusters

♀ 65-lb barbell
♂ 95-lb barbell

6 - 5 - 3 - 3

Leave 2 reps in the tank every set

Metcon (reps)

”The chief”

5 x 3 min amraps of:

3 Power cleans 60/40kg
6 Push-ups
9 Air squats

*1 min rest btw rounds

”The chief” benchmark harjoitus testaa voimakestävyyttä sekä vauhtikestävyyttä. Tavoite on suorittaa harjoituksen aikana mahdollisimman monta toistoa.

Rinnalleveto painon pitäisi olla kevyehkö. Punnerruksissa voi tarvittaessa tuoda polvet maahan tai tehdä laatikkoa vasten.

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

10 Rounds:
Every 2:30min
3 Deadlift @ 80%
8 T2B
12 Alt DB Sn.22.5/15kg

G-Skills
Bar MU

G-Wod
EMOM 5
1-3 Bar MU

Accessory
4 Rounds:
YGIG
A1. 20-30sec Hanging knee tuck hold
A2. 8-12 Bar dip

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!