3 rounds:
4min amrap/2min rest

9 cal row
6 thruster rx 42.5kg
3 muscle up

A.
5x
12 2xDB Bench press (normal bench)
8 Strict pull-up

B.
4x
8 HSPU
8 Strict chin-up
8 Strict dip
8 Reverse grip barbell row

C.
3x
”21’s” Bicep curl
15 Close grip push-up

D.
Flyes 4 x 12+12 (banded)
4 x 15 Lateral raises

E.
TABATA: Bicep curl/Skullcrusher (banded)

3 min AMRAP
3 power cleans 135/95#
6 push ups
9 air squats

1 min rest between rounds

Repeat 5 times.

• score is total rounds + reps for all 5 rounds
• take about 5-10mins warning up movement s especially the cleans before starting.

3 rounds
10/8 cal bike
10 air squats with 3 second pause at bottom
5 inchworms

Front squat
E2MOM x 6
8 reps

• try to make 2-3 weight increases
• warm up doing a couple of sets of 10 starting with empty barbell.

For time:
400m/2min run
40 air squat
400m/2min run
20 burbee
400m/2min run
40 air squat
400m/2min run
20 burbee

Paused bench press 5x5

---

Metcon (quality)

4-6 x 15m Sprint. Increase the speed after every set. Last one should be the fastest. Rest 2min btw sets.

3-5 x 5m + 5m + 10m Shuttle run. Max speed. Rest 3min btw sets.

2-4 x 150m increasing speed during the one set of 150m. Rest 3min btw sets.

Harjoituksen tarkoitus on kehittää nopeutta sekä nopeuskestävyyttä. Ensimmäisessä osiossa tavoite on juosta 15m pätkät toinen toistaan nopeampaa. Toisessa osiossa tavoite on juosta 5+5+10 viivajuoksut mahdollisimman nopeasti. Kolmannessa osiossa tavoite on juosta kiihtyvällä tahdilla aina yksi 150m pätkä.

WARM-UP:

---

In teams of 3
30min amrap
15 HSPU
30 devils press (2xdb)
30 Pull up
45 thruster @30kg
One is running all the time 200m
Runner set the pace

Maastaveto 10-6-4

Clean and jerk OTM 9x1. 75 % maksimista eli 75 kg.