Ylläpitoa
Rive ja työntö 3+1@60kg, 70kg ja 80kg
2+1@90kg, 1+1@100kg,110kg ja 120kg, työntö ei onnistunut 120kg
Tempaus 3x60kg ja 70kg, 1x80kg ja 85kg, 90kg fail
Etukyykky 2x110kg,120kg ja 130kg.

3 sets:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
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4 sets:
10 HS Walking Steps (standing still), with spotter
- Rest as needed
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HS Walk around the box (feet on the box), left +
10 Shoulder Taps in High Plank
Rest 2min
HS Walk around the box (feet on the box), right +
10 Shoulder Taps in High Plank

Narrow grip Bench press 20-16-12 reps

OLKAPÄÄ

EMOM 30-40 ( 6-8 rounds )

Minute 1: Ski Calories
Minute 2: GHD Sit Ups
Minute 3: Bike Erg Calories
Minute 4: Wall Walks
Minute 5: Rest

• Goal on these EMOMs is to hold consistent numbers across all round.

20min EMOM

Cal airbike/row/c2bike
Round of Maco Man

RX 20/16cal & 70/50kg

EMOTM 15':
Min 1: 3 Man makers @22.5/15kg
Min 2: 15 V-ups
Min 3: 12 Box Jump Over @60/50cm

Rest 3'

EMOTM 15'
Min 1: 15 Wall Balls @9/6kg
Min 2: 12 alt DB Snatches @22.5/15kg
Min 3: 9 C2B pull ups / kipping pull ups / assisted strict pull ups

1 man maker = start standing with the DBs. Then down to renegade rows R+L, push up on DB, Squat Clean Thruster.
Half of the group can start with the emom 1 while the other group completes emom 2, then switch. Give yourself at least 20sec of rest!

3min on 1min off
3min on 1min off
4min on

10 / 7cal Echo bike
5 rounds of DT
(12 DL, 9 Hang clean,6 STOH)