3 x 3 Thruster

3 x 3 lisäpainorintatankoon

Heavy Thrusters 3 repetition.

10 rds. Send Off 1:30

GO HEAVY!

For time

100 thrusters 60/42,5kg, 5 burpees every minute.
start at burpees.

TC 20

(hyppykyykyt 100 toistoa)

4lankun penkki 2x5
LattiaPenkki 2x5
Vinopenkki käsipainoilla 3x10-15
Vipunosto eteen levypaino 4x12-20 täysi liikerata
Pystysoutu kumpparilla 50-100 toistoa

(Rinnalle veto riipusta x5, vauhtipunnerrus x5: 10 kierrosta)

Single Leg DB RDLs w. support: 4 x 6 each. Rest 60s.

Optional Accessory

GYMNASTIC STRENGTH

EMOM x7

1-2 Rope Climb (go legless if you can)

RPE 3-4

Shoulder Press 3 RM, then max reps with 50%

Warm up(0:00-8:00)
:30 sec row-slow
:30 sec dive bombers

:30 sec row-moderate
:30 sec down dog w/foot pedal

:30 sec row-fast
:30 sec plank taps

:30 sec pass through
:30 sec good mornings

Mobility(8:00-12:00)
1:00 min elevated child's pose
:30 sec sh distraction

Pointers/Skill(12:00-17:00)
hrpu-full r.o.m, full plank
row-full r.o.m, finish at 11'oclock pos.

Fittrain(20)
5rds
10 hrpu
15 erg jump overs
20 cal row or airdyne
25 double taps-challenge up-double unders

Opt(12)
5x5 hip extension
5x2 strict press
1600m walk/run
3x2 ring muscle up/c2b/strict pull up

Finisher
30 t-raise
30 v-ups
60 cross crunch
1:00 min bf stretch

• 3 Round of:
One-Arm DB Overhead Walking Lunges Dx (22.5/15Kg) 15 m
One-Arm DB Overhead Walking Lunges Sx (22.5/15Kg) 15 m
Handstad Walk 30 m