Metcon (time)

For time 8 rounds (each) with partner:
1000m bike
15m burpee broad jump
1 rope climb

Timecap: 28 minutes.

*Vaihto tapahtuu läpsystä. Toinen aloittaa fillarista, toinen burpee br jumpeista ja köydestä.

Accessory:
A ) 5 sets of 20-30 1-arm banded pulls. Rest 60-90s between sets.

B ) 2 sets of 100 banded tricep push-down. Rest 60-90s between sets

For time:
50 DB snatch (25/side before switching hand)
50 1-arm push press (25/side before switching hand)
30 DB snatch (15/side)
30 1-arm push press (15/side)
10 DB snatch (5/side)
10 DB 1-arm push press (5/side)

Men: 22,5kg Women 15kg

Accessories:
3 rounds:
10/side windmills. AHAFA
5/side 1-arm ring-rows
1 min plank holds

Push press 5 sets of 3+
AHAFA. Rest 3-4 min between sets.

Accessories:
3 rounds:
10/side windmills. AHAFA
5/side 1-arm ring-rows
1 min plank holds

Press 3 sets of 5. AHAP.
3:00 send-off.

Metcon (time)

6 rounds, each for time of:

400m C2 bike
12 Deadlifts 100/65kg
12 Wallballs 20/14lb

Rest 2min between rounds.

Timecap: 30 minutes.

Accessory:

5 rounds of:
30s 1-arm plank on rings, right
30s reverse plank
30s 1-arm plank on rings, left
30s reverse plank

Rest 15s between movements.

Strength (load)

Push press 3x5, AHAP.

EMOM x 8

1) 20-40s wall sit hold
2) 30-50s plank

6 x alkavalla 2min

3 raaka rinnalleveto riipusta + 3 työntö raakana
Keskity sujuvaan tangon käsittelyyn ja lisää painoa tuntuman mukaan

21-15-9 reps for time:
Front rack lunge step 60/40kg
Push jerk 60/40kg
*If you put the bar down, do 5 burpees before continuing. NO resting on the back.

EMOM x 30

1) machine
2) 5 power clean
3) rest or core of your choice