4 sets:
Sets 1-2: 10 @55-70% 1RM Deadlift
Sets 3-4: 8

On 0:00 (every 2:00 x 5 sets)
-15/12 cal machine
-10 WB @9/6

Rest 2:00

On 12:00 (10 minute AMRAP)
-15/12 cal machine
-2 T2B
-2 Pull Up
-15/12 cal machine
-4 T2B
-4 Pull Up
-15/12 cal machine
-6 T2B
-6 Pull Up
…etc

Rest 2:00

On 24:00 (Every 3:00 x 4 sets)
-15/12 cal machine
-10 Double-hop burpees over the row

Back squat

3 x 3 @ 80+% (2 RIR), rest 3:00 b/t sets

– Do your first set @ or around 80%1RM back squat then build up over the remaining sets if moving well

Voima
E2MOM, 4 rds
Strict pull up 3-6

Metcon
PariWOD: For time. U go, I go.
Ergo 100cal
KB Push press 80
KB Goblet squat 60
Ring row 40
Burpee 20

Clean and jerk

10 x 1 @ 78+% go every 1:00-1:30

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

Alternate B1/B2

B1. Strict press, rest 2:00 before B2
3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM*

B2. Strict pull up, rest 2:00 before B1
3 Sets of:
1 @ 88-96%1RM

– Rest 0:20-0:30 –
6 @ 76+%1RM*

Flow. 1 strict press @ 88-96%, rest 0:20-30, 6 strict press @ 76+%, rest 2:00, 1 strict pull up @ 88-96%, rest 0:20-30, 6 strict pull up @ 76+%, rest 2:00, etc until 3 sets of each complete

25 x knee grab
25 x push up
25 x mountain climber

Warm up, 3rds:
2:00-1:30-1:00 machine -> kasvata vauhtia
4+4 spider
8+8 one leg glute bridge
12 deadbug/bird dog (jos deadbug ei onnistu)
8 glute bridge (kummatkin kannat lattiassa)
4 push up to down dog
8 reverse lunges

Amrap20:
10 alt. Db hang snatch
10 goblet reverse lunges
10+10 db push press
5 burpee over db
5-6-7-8-9… cal machine

EMOM
until 40 reps each
tc 16min

odd:
8/6 cal bike + max devils press @2x22,5/15kg
even:
8/6 cal bike + max db box step overs @2x22,5/15kg

eli joka toinen minsa devils pressei ja joka toinen boxin ylityksii!
tavoittele vähintään 5 toistoa/kierros niin pääset timecappiin! 😊

max 30s pyörää/soutua
heraclesilla vaihda soutuun

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