Strict press

Build to heavy 3 for the day (H3) @ RPE 8 (86-90%)

Warm Up

2 rounds
1.5 min air bike or row
5+5 squat strech
10-15 air squats
4-5 inch worm + push up
5-7 burpees
20/20s side plank hold

Strenght (15-20mins)
Thruster 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Partner Metcon
2 sets
For Time:
50 Wall Balls (split reps as needed)
50 Kettlebell Swings (20-28/12-20kg) split reps as needed)
new set start at 8:00 min mark.

2-3rounds:

10 GHD back extension
20-20 russian twist
30+30s side planks

Warm Up
Löytyy taululta.

Strenght (15-20mins)
Back Squats 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (target about 1 min work on each round)
4-5 rounds for both, alt time full round
6-10 burpees
8-12 box jump, step down

For time

• Run 400 meters
• 50 air squats

3 rounds for time of:

• 25 kettlebell swings
• 25 handstand push-ups

♀ 24 kg ♂ 32 kg

Jos et voi työntää, merkkaa rinnallevedot tänne.

Valakyykky 5x5
-kevyt/liikkuvuus

Pystypunnerrus 4x6x40% (viimeinen sarja amrap)

Suorinjaloin mave 5x10x30-40%

Facepulls x20
Vipunosto eteen levypainolla x20
Vipunostot taakse x20
-3 kierrosta (1 kierros aina yhteen putkeen)

Reverse Crunhes 3x30

In 35 mins
2 rounds of:
20 Devil’s clean @2x22,5/15kg (You Go, I Go)
50/50 Double under each
20 DB STOH
50/50 DU each
20 Renegade row + push up
50/50 Du each

Rest 3 mins

Remaining time :
10 Wall ball @9/6kg
20m Dumbell Farmer carry
20 wall ball
40m Dumbell Farmer carry
30 wall ball
60m Dumbell Farmer carry
40 wall ball
80m Dumbell Farmer carry
.
.
.
You must change person After Every 20m carry, except the first set!