Rx`d

Fast sprints:
4rounds:
10m hs walk
10/8cal echo

rest 2min between sets

Scaled

Fast sprints:
4rounds:
3 wallwalk
10/8cal echo

rest 2min between sets

WARM UP
15-20min easy pace bike

Then:
EMOM x 40
1) row
2) 1-3 rope climb
3) row
4) 20-30m sandbag carry

COOL DOWN
10-20min easy pace bike

(Steady pace / ave hr zone 2)

Build to Heavy Set of 5
Then..
1x5 @ 90% of Heavy 5
1x5 @ 80%

E3MOM 2
2 front squats (80-95%)

3rounds:

8+8 Db row
8+8 s.l glute bridge
16 wall squat

For time
30-20-10
Renegade row @2x22.5/15kg
15-10-5
Dumbell burpee @2x22.5/15kg
3-2-1
Wall walk

REST 3 mins

AMRAP 9mins
9 dumbell thruster
40m farmer carry
9 dumbell squat
40m farmer carry

REST 3 mins

For time
100 DB push press
Everytime You break complete 6 T2b

Goal : USE same pair of dumbell for each part!
Timecap: 30 mins

Päivä 17

A.1) No feet No hook snatch 5×2

B.1) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1 85%×2

C.1) Power clean & Power jerk
50%/2+2 60%/2+2 65%/2+2 70%/2+2×2

D.1) Snatch deadlift w/2 pauses(1pause @lift Off 2pause @above knee)
4×3 @80%

E.1) Back squat +box jump (start pos atg)
60%/3+1 70%/3+1 80%/2+1 85%/2+1×2 90%/1+1×2
Päivä 18

A) 3 rounds for quality of
16 kettlebell seesaw row
16 (8/8) goblet curtsy lunges
- rest as needed between rounds

B) Partner “kettlebell DT”
5 rounds for time (You go, I go)
24 deadlifts
18 hang cleans
12 shoulder to overhead

Rx: @2x28/20 kg
Time cap: 11 min.

C) 3 rounds
8-10 single arm turkish sit ups /side.
- rest 1 min. between rounds

Rx`d

For time:

3rounds:

4 rope climb
20 Ghd sit up

Scaled

For time:

3rounds:

4 rope climb
25 sit up

LÄMMITTELY
- Liikkuen kehon avaukset ja lämmittelyt
- Kyynervarren, rintarangan ja ranteiden venytykset

ETUKYYKKY
3 x 10 etukyykky temmolla
Tempo 3220
Lepo sarjojen välissä 90s.

CIRCUIT
4x40s./20s.
1. Askelkyykkykävely kp pään yläpuolella
2. Hspu
3. Gorillasoutu kk