Metcon (time)

3 rounds for time of:
Row 250/200m
12 Handstand push-ups

Timecap: 5 minutes

Accessory:

3 Rounds for quality & min rest
15 JM Press
20 Banded pull apart

Then

100 Banded tricep pushdown, light band
5 Strict pull-ups or 10 ring-rows every time you take a rest

Metcon (time)

2 Rounds for time:
50 Double-unders
30 Weighted box step-ups
50 Double-unders
30 DB hang clean and jerks, alt. arms
50 Double-unders
30 DB Snatches, alt. arms

M: 22,5kg DB & 24” box
N: 15kg DB & 20” box

Timecap: 18 minutes

4 rounds for total time of:
25 x Wall Ball @ 10kg/6kg
10 x Power Snatch @ 52.5kg/35kg
Rest 1:00 between rounds.

Record time (not including last rest) and any scaling.

Record your weights, reps and other details for this strength work:
3 rounds
Push Press x 5,
Ring row x max (>12 add vest),
Snatch Grip RDL x 5

Metcon (time)

27-21-15-9 reps for time:

Calories row
Pistols, alt. legs.

Timecap: 13 minutes.

Accessory:

3 Rounds for quality & min rest:
50 Air squats
40 Hip extensions on GHD
30 Sit-ups

3 rounds
1:30 cardio
10+10 banded lateral side steps
15 air squats
15 hip bridges
10 alt leg v-ups
5 power cleans with barbell
5 front squats with barbell

Back Squat

Approaching in 12 minutes working loads :

Perform 5 Sets of 4. Use same weight across.

Go Every 3:00

Intervals 2 min on/2 min off x4

20/17 cal Ski erg
max reps alternating hang db snatches @25 / 17,5kg
-pitäisi jäädä minimissään 40 sekkaa DB snatcheihin

EMOM for as Long as Possible:

"Macho man" complex
3 power clean + 3 front squat + 3 jerk @70/50kg(

Target 10-20min, max 25min

Back squat 5 sets of 3. AHAP! Go every 4:00