Aikaa vastaan:

Jokaisen cardiohärvelisuoritteen jälkeen 5xmaastaveto & 5vas/5oik bulgarian split squat. Painot kommenttiin.

• 500m soutu
• 50cal BikeErg
• 400m soutu
• 40cal BikeErg
• 300m soutu
• 30cal BikeErg
• 200m soutu
• 20cal BikeErg
• 100m soutu
• 10cal BikeErg
• 100m SkiErg
• 10cal BikeErg
• 200m SkiErg
• 20cal BikeErg
• 300m SkiErg
• 30cal BikeErg
• 400m SkiErg
• 40cal BikeErg
• 500m SkiErg
• 50cal BikeErg

Setup:

-Teams of 4 people
-Complete all the work below as fast as possible
-2 team members can work at the same time (different stations)
-Divide the work however the team wants (strategy matters!)
-RPE 8-9

Run 8km
SkiErg 2000m
Sled Push 50m total
Sled Pull 50m total
Burpee Broad Jumps 100m
Row 2000m
Farmers Carry 200m
Sandbag Walking Lunges 200m
Wall Balls x 200

For time

• 3 strict muscle-ups
• 3 kettlebell snatches, right arm
• 3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Vappukisat

for time

2000 m C2 bike
1000 m Ski Erg
2000 m C2 bike
50 HSPU
2000 m C2 bike
50 box over step ups with DB (22,5/15kg)
2000 m C2 bike
50 DB snatch (22,5/15kg)
2000 m C2 bike
1000 m row
2000 m C2 bike
100 m farmer carry (2x 24/32kg)
2000 m C2 bike
100 m sandbag carry walking lunge (10/20kg)
2000 m C2 bike
100 wall ball (4/6kg)

Press

Strict Press:

A1) Build to days Heavy 3RM

A2) Strict press 2x5 @85-90% from 3RM

Pull

EMOM 8:

• 1 Legless RC

Push & Pull

4 Rounds:

• 15-20 Parallette/Ring Push Up rest 60s
• 4-6 Rope Pull Up (R hand above) rest 30s
• 4-6 Rope Pull Up (L hand above) rest 2min

METCON

4 Rounds For Time:
400m Run
25 GHD
8 Devils Press @2x35lbs
Cap: 18min

Building

4 Rounds For Quality:

• 10/10 Standing DB Bicep Curl
• 10-15 Seated DB Lateral Raise
• 10/10 Single Arm Band Pull Apart *rest as needed

3 sets of 2+2 @ 80%

A)
30 complex for time with double KB:
3 clean
3 front squat
3 jerk
@moderate heavy
Time cap 35’

B)
Optional core strength
2-3 rounds
10/10 side bend
12 pull through in bear plank

3x8'AMRAP w. partner, 2'rest
10 syncro KB clean @24/16kg
20 cal row
10 syncro KB goblet thruster
30 box jump
10 syncro KB swing
40/40 DU (can be done together)

Continue where you finished last AMRAP