6 kierrosta

3 rinnalleveto @80%
5 leuanveto
7 etunojapunnerrus

Aikaikkuna 6-10min

5 rounds, 2 minutes to complete:

A) 15 box step-ups 24”

B) 10m OHWL, R
12 toes to bar
10m OHWL, L

*Alternate between A & B. Choose a moderate weight.

Metcon (reps)

8 rounds, AMRAP of:
:20s Pull-ups
:20s Push-ups
:20s Sit-ups
:20s Air squats
*:10s rest between movements.

Metcon (time)

For time:
200 Double-unders
100 DB. Snatches, alt. arms
200 Double-unders

M: 22,5kg N: 15kg DB

Timecap: 15 minutes.

Accessory:
Banded tricep pushdown, 100 reps - light
Banded pull apart, 100 reps - light
1-Arm plank on rings, 4 x 15-30s/arm

Sumo deadlift 5x3
AHAFA. Rest 3-4 minutes between sets.

Accessories:
4 rounds:
10/side weighted box step-ups
10-15 strict toes to bar / knee raise
Rest 1 min between sets. AHAFA.

Every 3 minutes: (20 min tähän osioon)
Pause Deadlift
6-5-4-3

-short pause on below the knee on concentric phase for every rep

For time:
21 db thruster 35/25lbs
1 rope climb
400/300m row
15 thruster
2 rope climb
400/300m row
9 thruster
3 rope climb
400/300m row

Tc 14min

20min, joka toisella alkavalla minuutilla 3 x rinnalleveto riipusta

Back Squat

4-4-4-2-2-2

After each set 3 Box Jumps 30"/24"

Go every 3:30

Alternate 15 Min Emom
1. 45 secs dead hang
2. 10 dB strict press 2x 22/15kg
3. 45 secs plank