Penkkipunnerrus 3RM eli nousu max3-rautaan. Tämän jälkeen vähennä noin 15-20% ja tee 3x2. Panosta räjähtävyyteen!!
Lankkupenkki 3x6 (stopeilla)
Pystypunnerrus 4x5
Leuanveto (vastaote) 4x10-15

Plan a short (2-3km) route and give it all you got.

Note distance, time etc. in the comments

In Partners...

Bells
2 Small Kettlebells
SL RDL 2,3,4,5
Seesaw Press 5,4,3,2
Reverse Lunge 2,3,4,5
seesaw row 5,4,3,2

10 minute AMRAP
2 minute rest

Bells on Bells
2 Small to Medium Kettlebells
Double Suitcase deadlift 2,3,4,5
Double Clean 5,4,3,2
Double Front Squat 2,3,4,5
Double Press/ Push Press 5,4,3,2

10 Minute AMRAP
2 minute Rest

Bells on Bells on Bells
1 Small Kettlebell
Hand to Hand swing 2,3,4,5
SA Bent Row (per side) 5,4,3,2
Front Rack Offset Cossack 2,3,4,5

10 Minute AMRAP
2 minute Rest

One Partner completes full circuit while other partner
Skies, rows or curves. Go to whichever conditioning option is available, try to switch it up.

Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension/superman

Metcon/Metcon-comp(15)
"Helen"
3rds
400m run
21 kettle bell swings 53/35
12 pullups

rest/set up 7 mins then
9-7-5(9)
deadlift 155/105-*225/155
hspu-modify as needed(see coach)
box jumps 24/20-*30/24

Finisher
100 temp tantrum
stretch and roll hotspots

3 ROUNDS

Use a 100kg barbell and perform a deadlift hold for as long as possible - Only clean grip is permitted, no reverse grip and no hook grip.

Score is the acumulated time for all 3 rounds not including the break time

Fot time:
21-15-9-15-21
Ski/row calories
Kettlebell swings 24/16kg

21-15-9
Deadlift
Front Squat
Bar over Burpees
(60/40)

4 sets of:
RDL x 6-8 reps @ 30X1
Rest 45 seconds
Supine ring rows x 8-10
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds
+
10 min amrap:
TGU, alternate arms each rep

Snatch Balance/OHS 3-3-3-3-3
+
10min amrap:
24/16kg kb KB clean – 10 rep
24/16kg kb One Arm Walking kb Lunge – 20m
Switch arm after lunges

4 rounds
45 sec work
15 sec break
Flutter kicks
Sit ups
Bicycle abs
Plank hold