"Strength (load)

Shoulder press, 4 sets of 5 @ RPE8 + 1 set for max reps.

Lift every 2:30"

5 Rounds for time:
10 Back squats 40/30kg
10 Pull-ups
10 KBS 24/16kg

“Christine”

3 Rounds for time:
500m row
12 Deadlifts @BW
21 Box jumps 24”/20”

Deadlift 5RM in 15 minutes

Metcon (reps)
AMRAP in 13 minutes of:
4 Ft. squats 80/55
8 Pistols, alt. legs
12 Sit-ups

Metcon (time)

5 Rounds, each for time:
300m Row
8 Deadlifts @ 1.25 x BW
13 Box jumps 24”/20”

Rest 1min between rounds

Accessory:

Strict toes to bar/Toes thru rings, 4 x 10
4-6 sets of 60m 1-arm farmers walk - heavy (2-3 sets/hand)

Back squat 5 sets of 5. AHAP!
Go every 5:00.

“G.I. Jane”

Aikaa vastaan:

• 100 Burpee-leuanveto

Rekkitanko 10cm suoraksi ylös ojennettujen käsien ja sormien yläpuolella, varpailla seisten.

200 m Row
AMRAP Hang squat snatch
50% 1RM snatch

10 Presses (50% of 1RM Press)
Try to do the set unbroken
20 Ring rows

followed by:

AMRAP of Burpees in 4 minutes