Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(12)
on the 3:00
400m repeats x4

record times

Finisher
stretch roll low/back/quads
60 sec l hang/tuck hold

3x2 ( use blocks)
Go by the feel!!

1: 2-6 mu + amrap assaultbike
2: 10 box jump 24/20´ + amrap assaultbike
3: easy assaultbike
Go hardest sustainable pace on the minutes 1 and 2, on the minute 3 always go super easy.

EMOM 10:
A: Assault bike 10s easy, 20s hardest sustainable pace.
B: 7 Push presses 65% 1RM

Alternate between a and b.

EMOM 8
ODD: 18/15 cal row
EVEN: 30 sit ups

Takakyykky

3x2 @ 70% stoppi alasmennessä 90`2s

2x2 @ 80% stoppi alasmennessä 90`2s

2x1 @ 90% stoppi alasmennessä 90`2s

6 x Rive riipusta ja lattiasta 70-85%

Kuolemaan saakka

6x2 front squat + thruster

65-85%

1 x Power Clean + 3 x Split Jerk. No pausing at any point.