CONDITIONING

15min EMOM:

1) 10 Double KB STOH
2) 20m one arm KB overhead + one arm KB Front Rack Walk (switch after 10m)
3) 10 Double KBS (eyelevel)

RPE 4, very heavy breathing

Target: unbroken sets. This will get pretty spicy after couple of rounds…

Optional Accessory

CONDITIONING

21-15-9

C2B
Lateral Box over Jump

RPE 3 to 4

CONDITIONING

Every 90sec x10

20m Prowler Push + 1 Up&Down

Add one Up&Down each round. (2nd round 2, 3rd round three...

Overall RPE 4, medium loading, very heavy breathing!

CONDITIONING
EMOM x15

1) Airbike 10-20cal
2) 7 Push Jerk + 5-14 C2B
3) Rest

Overall RPE 4

Target: all reps unbroken, bar from the ground. Tailor the reps to fit the RPE 4 (very heavy breathing)

Optional Accessory

CONDITIONING

10min EMOM:

1) Airbike 45sec
2) 20 KBS @24/16kg (american)

RPE 3 to 4

Optional Accessory

CONDITIONING

For time:
Row 1000m
90sec rest
Row 750m
60sec rest
Row 500m
30sec rest
Row 250m

Overall RPE 3 to 4. Each set should be done with faster pace.

Vauhtipunnerrus Max1
-jätä vähän varoja, 2vkn päästä sama uudestaan

Pystypunnerrus 5x5
-kaikki sarjat samalla painolla
-saa olla raskas, mutta 1-2 toistoa varoja

Leuanveto 5x5-8 TAI Ylätalja 5x8-15
-myötäote

Seated box jump

5 x 3, go every 1:30-2:00

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 73-78%, go every 1:00-2:00

OR

Hang clean + Front squat + Jerk – 6 to 8 x 1+1+1 @ 70+%1RM CnJ, Go every 1:30

Warm Up
2 rounds
2 min cardio

20 plate hops
10 plate row
10 plate gtoh
5+5 plate halos
5+5 single arm plate press

Skill (20-25 min)
Kipping Pull ups
Kipping HSPU

Metcon
20 min amrap
20-40 double unders / 40-80 single unders
10 kipping pull ups / banded strict pull ups
10 box jump, step down / box step ups
10 kipping hspu / box hspu