3-10 Strict Pull-Up,
5+5 Standing KB Press Bottom Up,
5+5 Weighted Box Step-Up,
20 Russian Twist,
5-15 Deficit/Ring Push-Up
Rest as needed between sets.

Strength (load)

Front squat, 7 sets of 5. AHAP.

Accessory:

Stiff legged deadlifts, 4 x 10 - heavy. Every 2:00
Reverse hyper, 3-4 x 10 - Heavy. Every 2:00
Weighted box jumps with dumbbells 3-4 x 3-5 - light DB’s.

Metcon (time)

“Christine”

3 Rounds for time:
500m row
12 Deadlifts @ Bodyweight
21 Boxjumps 24/20”

Timecap: 15 minutes

Compare results to week 40.

Chinese Dumbbell Row

5 Sets Of 5, Extra Heavy Sets. ( KBS or DBS )

Go Every 2:30

3 x E6MOM

500/450 m row
10 thruster 60/40 kg

5 rounds with partner for time:

1000 m row
20 thruster 20/15 kg

• both do 20 thrusters after every 1 km row

5 x alkavalla 3min

2 raaka tempaus + 3 jatkuva tasaloikka

Tempauksissa nouseva paino, hypyt maltilla

AMRAP 6

2 Power Clean 80/60kg
3 Bar Over Burpees
4 Box Jumps 30"/24"

5x3 reps, add weight each round.
Perform set every 2 min for 10 minutes

30 raaka rinnalleveto 50/35kg
50 cal laite

Aikaraja 7min