Metcon (time)

“Murph”

For time:
1600m run
100 Pull-ups
200 Push-ups
300 Air squats
1600m run

Timecap: 45 minutes.

*A long one. You can either scale from the distance/reps or do it “Cindy” -style. e.g. 10 rounds of 10 pull-ups, 20 push-ups and 30 air squats. Bike (3200m) is a good alternative for running.

back squat wave
6-4-2
6-4-2

(E2,5MOM)

4 rounds of:

• 30sec of heavy sled push
• rest 30sec
• 30 sec of rowing for cal
• rest 30sec
• 30 sec of heavy suitcase carry
• rest 30sec

20min amrap:

• 100m backwards sled drag
• 20 ghd sit up
• 100m farmers walk
• 30 hollow rock

3 x 3 Front squat

-leave one rep in the tank
-rest 3-4 minutes between sets

4 x E2MOM

SUPERSET of
1-3 negative ring muscle up
15 hollow rock

WEIGHTLIFTING (3/3)
2-position Snatch (below the knee/floor). Drop and go. Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Add 2,5-5% compared to last week.

Alternate for 20 Mins
1. 10-15 t2b
2. 15 db push press
3. 1-3 rope climb
4. 14 kb hang snatch 7/7

7 t2b
14 wall balls
28 double unders

Overhead squat

5 - 4 - 3 - 2 - 1

Aloita 60% maksimista, lisää 2,5/5 kiloa joka sarjaan. Jos tunnet olosi vahvaksi voit lisätä 5/10 kiloa per sarja.