Metcon (time)

”Christine”

3 Rounds for time:
500m row
12 Deadlifts @ BW
21 Box jumps 24”/20”

Accessory:

4 x 10 Stiff legged deadlifts - heavy
4 x 10 Double KB front squats - heavy

Metcon (time)

21-15-9 reps for time of:
Squat cleans 60/40kg
Ring-dips

Timecap: 12 minutes

4x8

2 secs down 2 up
1 Min rest 60% of back squat

Heels up on 15 or 10kgs

5x2 85%

E90s x 10

3x3 jerk
3x2 jerk
4x1 jerk

Power Snatch EMOM
- 5 x 3
- Rest 2min
- 5 x 2
- Rest 2min
- 5 x 1

Painojen lisäykset lepotauoilla, ei sarjojen välissä.

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14p

TC 45

Maastaveto 10,10,10 jätä reilusti varaa
sarjojen välissä leuanveto sama toistomäärä

For time :

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

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For Time :

1 Mile Run
10 Rounds :
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

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For Time :

1 Mile Run
20 Rounds :
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

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For Time :

1 Mile Run

33 rounds
3 pull-ups
6 push-ups
9 air squats
into
1 Pull-up
2 Push-up
3 Air Squat

1 Mile Run

Row 12/8
10 t2b