E6:00 x5:
240m juoksu/ 600m pyörä tai 500m hiihto
:30s lepo-
10 (15) amerikka heilautus
15 (20) ilmakyykky
10 (15) suorinjaloin vatsa @kiekko suorilla käsillä

30' AMRAP

Buy in: 60 cal row
Then AMRAP

10m burpee broad jump
20m KB farmer carry
10 push up
20 KB swing

Pause front squat + Front squat

4 to 6 x 1+(1-2) @ 80+%, go every 2:30-3:00

Bench Press

E3MOM X5

• 4 Bench Press

*reps 1-2 with 1s pause @bottom
*reps 3-4 normal
*RIR 1

Hspu

E90SEC X5

• ”X” Strict Hspu

Into,

E45SEC X5

• ”X” k.Hspu

*strictit 0-1 RIR
*käytä kippeihin max 20sec

Metcon

6x3min On/2min Off

Alternating A&B

A)

• 30 DU
• 10m HSW (5+5m)
• 12 T2B

B)

• 8 Cal Ski
• 10 Double DB STOH @2x35lbs
• 6 bMU

Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 DB Pull Over
• 10-15 Lu Raise

5 reps at 60%
5 reps at 70%
5 reps at 80% of 1RM

Cleans
5 reps at 60%
5 reps at 70%
5 reps at 80% of 1RM

8 min EMOM
2 Hang Power Snatch

Recommended weight is 70% 1RM

10min E2MOM
3 Snatch

Start with 50% of 1RM and increase by 10% each round to finish around 90%

-T2B, toes to rings
-wall walk, handstand

-20 abmat sit-up
-20 russian twists w med ball
-20 wall ball
-rest