1: Row max meters -> vedot 22-24 / min!
2: Hollow rocks 20s. + Superman rocks 20s.

-Parin kanssa liikkeitä vuorotellen
-Pysy määritetyissä vedoissa
-Tulos on soudetut metrit yhteensä parin kanssa

Te otteella mave kolmosia. Nousu lähelle päivän maksimia.

Raakatempaus + tempaus + valakyykky

7x1+1+1@80-95 raaka

Raakarive + raakatyöntö

5x1+1@ 60-70

Hanging toes to bar
KB L sits

OH Slam
Rowing

Bulgarian split squats
Curving

Crawl
Ski

Plank plate stack
Bilateral banded Deadbug Hold

KB Swings
Feet elevated banded Glute bridge

”Old MacDonald - Alternate Option”

*Alternate Option
For time with a partner:
800 Meter Farmer Carry (32/24s)
100 Russian KBS (32/24)
100 Burpees
800 Meter Farmer Carry (32/24s)

1a) Seated Incline DB Curls: 3 x 8-10. No rest.
1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.
1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.

Strength: 20 mins to build upto a 3rm front squat 1st rep must be a 3 sec pause.

Wod: 3RFT
200m Run
15 Burpees
12 STOH@50/35
9 HRPU

Strength: re-test on the front squat , look back at your previous and give yourself a target.

Wod: sprint Wod , all out effort, go hard and fast.

1) Wide Stance Box Squat: 6 x 3 @68-70% of your Back Squat, every 60s.
– Use a box at or slightly below parallel.

2) Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.

Clean and jerk 1 RM

30-25-20-15-10-5 FT

Weighted situp
Back extension
KTE
DL 45/30 kg

5 rounds:

3 hang clean + 3 right leg front rack lunge + 3 left leg front rack lunge, use 50% of BW