• 15 Min E2M1/2OM of:
Ogni 2:30 x 6 sets:
Assault Bike 0:30 @ max Kcal

Raakarinnalleveto - tekniikka,

5 x 3 - o raakarive, tekniikkaan painottuen.

Maastavetotekniikka

A.) Every 3 minutes
Back Squat
3-3-2-2-2

-building up and last double should be V*

B.) 4rds gymnastics

16 alternating pistols
2/1 legless rope climbs

-this is for quality. Try to use your hips on legless.
-scaling option is less pistols and normal rope climb

B.) Amrap 10
Row 20/16 cal
DU 40 reps
American swings 20 reps

Goal +3 rds
-pacing workout, don't start too fastly. Try to hold round times through the workout.

Back squat 5x5

"Tall jerk" 5 x 3

Työntö (3 sek pito saksissa) 1x2x70%, 1x2x75%, 3x2x80%

Raakarive + VAPU 1+3x70%, 1+3x75%, (1+3)x3x80%

Valakyykky, esineitä kuminauhojen varaan 5x3

accessory:

TE otteella pystypunnerrus 3 x 8
Deadbugs 3x30

Kyykky max2
Hypyt (omalla painolla) 5x5
SitUps 5x6 (3s pito)

WITH PARTNER: “IGYG”

4x AMRAP: 3, 6, 9, 12

10 Devil’s Press 2x 8/10 KB/DB

20 C2B (-> pull up)

30 Hang Power Cleans

40 STOH

50 Back Squats

@30/42,5kg

Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 50 Back Squats, start from the beginning

1 MIN REST between AMRAPS

The result is the sum of all the AMRAPS

10m Bear Crawl
10m 4-Step Walk video
10m Inchworm Walk

Do one or two of these (1-8) in following order:

1. Explosive Strength: Standing Vertical Box Jump
2. Explosive Strength: Snatch 1RM
3. Explosive Strength: Clean & Jerk 1RM
4. Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
5. Aerobic Capacity: 2000m Row
6. Strength Endurance: Fran
7. Anaerobic Capacity: 500m Row
8. Flexibility: Sit and Reach

CONDITIONING

E3MOM x5

5 D-Ball/Sandbag Ground to Shoulder + 20m Prowler Push

Overall RPE 4