8 kierrosta aikaa vastaan:

• 6 devils press (N 2 x 15kg / M 2 x 22,5kg)
• 4 burpee-box-jump-over (N 50cm / M 60cm)
• 29 tuplanaruhyppy

Cash-out: 1942m soutu.

Tempaus

JM Floor Press
3 x 12-15. Rest 60s
- 1st set with empty barbell
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Sets of 2 @ 85 - 90%

Warm Up
3 rounds
15/12 cal rowing
10 glute bridge
20 band pull aparts
10+10 single leg RDL
and some mobility for OHS.

Strenght
Overhead Squat 5x5 reps @1 x 50% / 3x60% / 1 x 50%
rest 1.5-2 min bwn sets

Metcon
Emom 20
min 1 - 12/10 calories rowing
min 2 - burpee box jump overs x 6-8 reps
min 3 - Ski x 10/8 calories
min 4 - double unders x 30 seconds

Accessory Work
2x15+15 half kneeling db press
2x20/20 banded donkey kicks
2x30 weighted russian twits + 20 knee tuck ups
rest as needed bwn sets

AMRAP10:
6 pull up
10 burpee to plate
14 kb goblet squat (24/16)

Target: 3+ rounds

Lunges

3 x ( 3 + 3 )

Barbell Behind Neck

Go Every 2:30

Back Squat

5 x 5, Weight By Feel

Go Every 2:30

3 Rounds:

5 + 5 Dumbbell Press
30s High Plank Hold
5 Push Ups
30s Hollow Hold
5 Air Squat
30s Squat Hold

EMOM10
3-8 t2b / knees to elbows / knee or leg raise

Aim to do same amount of reps for each set, sets need to be unbroken. Try to add 1-2 reps from last week.