3 sets:
10 DB Lateral Raises
10 Seated DB Rear Delt Flies
10 Incline DB Rows
- Rest as needed

Gorilla Row w/KB´s

4 x 12, AHAP

Go every 2:30

Front squat with hands crossed 4x3, 3x2, 3x1

KORTTIPAKKA 30min
HERTTA
- Am.heilautus, maljakyykky, sit up
RUUTU
- Rive, askelkyykky, tähtilinkkari
PATA
- Vauhtipunnerrus, kyykkyhyppy, jalkojennostovatsat
RISTI
- Tempaus, sivukyykky, nilkan kosketus vatsat
JOKERI
- Burpee x 15

Maa osoittaa liikkeet ja numero toistomäärän/liike/puoli.

Etukyykky 3x5x70%
-% etukyykyn maksimista

Maastaveto 5x85%

Suorinjaloin maastaveto 3x10 (30-40%)
-jalat yhdessä

Sivutaivutus 3x20 / puoli

6 rounds for max reps:
• 1 min Row calories
• 1 min Push Press 75/55#
• 1 min Rest
Goal: break 200.

30 Calorie Row
30 Box Jump Overs (24″20″)
30 Power Snatches (35/25)
30 Thrusters (35/25)
30 CTB Pull-Ups
30 Thrusters (35/25)
30 Power Snatches (35/25)
30 Box Jump Overs (24″20″)
30 Calorie Row

ATPF WEEK 32 Day 2

CONDITIONING
For time:

3k Run
30 Burpee Pull-Up
2k Run
20 Burpee Pull-Up
1k Run
10 Burpee Pul-Up

RPE 4-5.
Target: sub 37min. Time cap 60min.

This is our longest metcon of the week. Push the pace with the runs and be consistent with your burpee pull-ups. Strong finish in the last run.

Tailoring Options:
Run: go for 2k-1,5k-1k
Burpee Pull-Up→ Low bar burpee pull-up

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
+
2 Rounds
5 Inchworms
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3-5 Pike compression slides
+
Build up to weight for DB Devil’s press
+
2 – 3 Rounds @ increasing pace
16/12 (cal) BikeErg
8 Toes-to-bars
4 DB Devil’s presses @ workout weight

35 SU
30 cal machine
25 sit ups
20 box step ups
15 push ups
10 ring row
5 jefferson curl