4-5 rounds for quality:
10 Alt. DB Underhand Front Raises
12 Banded Chest Flyes – High to Low
10 Ring Push-ups (feet elevated), full extension & pause on top
12 KB Gorilla Row (6/6)
24 Banded Tricep Ext.
- Rest as needed btw movements

AMRAP20 w/ partner
6 C&J (50/35) - TnG or DnG
24 DU

Change partner after each round.

Rx`d

2rounds:
30/20cal echo
10 bmu (scale rep scheme if needed)
30 wallball @20/14lb.
10 devils press @22,5/15kg`s
5 rope climb

Target under 16min, Time cap 20min

Scaled

2rounds:
20/15cal echo
10 pull up (scale up to c2b if needed)
20 wallball @20/14lb.
10 devils press @15/10kg`s
2 rope climb

Target under 14min, Time cap 20min

Warm-up:

3 rounds of:
1:00 min row erg
20 Cossack squats
8+8 1-Arm upright row with dumbbell
6+6 1-Arm overhead squats
20 Knee tucks
3-5 High box jumps

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Snatches

Build up to a heavy, but fast set of 4 snatches.
* No “touch and go”
* No dropping the bar
* 2 sets with same weight before adding more weight
* Use around 20:00 minutes.

Deficit (5cm) snatch pull, 3 x 5 @ 110% of heaviest set of 4.

Bench press

2 sets of 10 with 3-4 “reps in reserve”
2 sets of 8 with 3-4 “reps in reserve”
*Rest around 2:00 minutes between sets.

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Rowing intervals

1500m - Damper 4-6
Rest 1:30
250m - Damper 2-3
Rest :30
250m - Damper 2-3
Rest 2:00
1000m - Damper 4-6
Rest 1:00
500m - Damper 2-3

*Ajatus damper:n vaihdossa on totutella raskaampaan sekä kevyempään vastukseen. Pyri soutamaan matkat vauhdilla, jonka arvioit olevan noin 80-85% omasta maksimista: tuntuman pitäisi olla erittäin hengästyttävä, mutta hallittavissa oleva. Hidasta, jos huomaat puuskuttavasi hallitsemattomasti.

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Bonus:

4 sets of 15 Skull crushers
4 sets of 15 bicep curls with barbell
*Rest 1-2 minutes between sets. 4-5 reps in reserve.

Core:
3x
18 Sit-ups
1:00 min plank hold
24 Flutter kicks

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Warm-up:

3 Rounds of:
1:00 min row erg
10 Kettlebell swings
10 Goblet squats
20 Alternating V-ups
6 High box jumps

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Back squats

4 sets of 4 back squats with 3 second pause at the bottom. 3-4 “reps in reserve”.

*Rest around 2:00 minutes between sets.

*Kirjaa painot ylös, sillä progressiot jatkuvat näiden painojen pohjalta! Tässä vaiheessa pyrkimys on vahvistaa perustekemistä kyykkäämisen kanssa, joten keskity ensisijaisesti hyvään mekaniikkaan sekä tuntumaan.

__

Metcon (time)

4 Rounds for time:
25/20 Calories row
20 Wallball shots 20/14lb
15 GHD sit-ups

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Bonus:

3 sets of 10+10 Bulgarian split squats

3 x 10+10 Back rack weighted lunges

*Rest 1-2 minutes between sets. 4-5 reps in reserve.

Core:
3x
20 V-ups
20 Slow knee tucks
Rest around 1:00 min between sets.

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Warm-up:

3 rounds of:
15/12 Calories row erg
10 Samson stretches, alternating legs.
10+10 1-Arm upright row with dumbbell
8+8 1-Arm overhead squats
20 Deadbugs
5 High box jumps

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Snatches

20 sets of 2 Power snatches,
lift every :30s.
60-65% of 1 rep max snatch.

*Voit käyttää myös kuormaa, joka on noin 70-75% raskaimmasta 3 toiston sarjasta, jonka otit edellisellä viikolla.

Ring dips

5 sets of 8 strict ring dips with pause at top

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Rowing intervals

1500m - Damper 4-6
Rest 2:00
500m - Damper 2-3
Rest 1:00
500m - Damper 2-3
Rest 1:00
500m - Damper 2-3
Rest 1:00
500m - Damper 2-3

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Bonus:

4 sets of 12+12 Laying 1-arm dumbbell tricep extension.
4 sets of 12+12 1-Arm bent over rows
*Rest 1-2 minutes between sets. 3-4 reps in reserve.

Core:
Total of 60 Starfish crunches. Split anyhow

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Warm-up:

3 Rounds of:
1:00 min ski erg
10 Kettlebell swings
10 Wallball bearhug squat jumps
10+10 1-Arm kneeling shoulder press
7 Burpees
:25s Hanging l-sit

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Shoulder press

Shoulder press, 4 sets of 8 @ 90% of 8RM

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Metcon (time)

As many reps as possible in 12:00 minutes of:

First, 5 rounds of:
15/12 Calories ski
15 Kettlebell swings 24/16kg
15 Wallball shots

Then in the remaining time as many burpee pull-ups as possible.

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Bonus:

4 sets of 20 Banded pull-ups

4 x 15 Behind the neck tricep extensions

Total of 60 hip extensions on GHD. Split anyhow.

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Warm-up

3x
15/12 Calories row
10 Medball bearhug squat jumps
12 Push-ups
5 Hang power snatches
10 Overhead squats

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Snatch

Build up to a heavy set of 3 hang power snatches.
Then 5 sets of 3 hang power snatches @ 90% of the heaviest set of 3.
*Rest around 1-2 minutes between sets

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Metcon

4 Rounds for time:
60/48 Calories row
40 Wallball shots 20/14lb
15 Bench press @ 50%

*After 1st round, rest 3:00 min
After 2nd round, rest 2:00 min
After 3rd round, rest 1:00 min

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Bonus

4 sets of 12 Barbell bent over rows

4 sets of 12 Barbell skull crushers

Core:

3x
10+10 1-Arm Windmills
10 Strict toes to bar

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2x 3 hang snatch (70-75%)
2x 2 hang snatch (77-83%)
4x 1 hang snatch (83-90%, go by feel not too heavy)

(above knee / E90s / or without clock