Niskaste Te- Otteella raakatyöntö (te%)

3x60%, 3x65%, 3x70%, 3x80%, 2x3x85%

Tempaus Mave (ei ojennusta) + Tempaus polven alta

2 x (1+1)x70%, 2 x (1+1)x75%, 3 x (1+1)x80%, 1+1x85%

Takakyykky 4x3x75%

Row 30s on 30 off

5 runder af 15 eller 20 push-ups.
imellem hver runde SKAL der holdes et minuts pause.

Skriv om du valgte 15 eller 20 i kommentarfeltet, når et antal er valgt skal workoutet laves med det antal.

Push-ups skal være unbroken, fejles en er workoutet slut.

60 min

1.Conditioning
A. EMOM for 36 min, 6 rounds:
1) HSPU 8 reps
2) Row 8 cal
3) C2B 8 reps
4) Alternating reverse lunges 12 reps/side x 25 lbs
5) T2B 8 reps
6) AB 6 cal
171/184

2.5 min AB

140 min
Warm up for 20 min + 10 m HSW

1.Gymnastics
A. MU practice for 65 min
- RS 4 x 8
- TWB 3 x 3
- HTR 4 x 1
- MU 8 x 1
- MU + HTR 3 x 1+1
- Total of 11 MU

2.Strength
A. Back squat
- 5 x 5 w/ 1 s. pause at bottom

B. Accessory
A. 3 sets:
- Staggered stance RDL 8/side 40 45 45 kg
- Reverse hyper 15 x 30 kg

4 rds:
1min: Wall ball
15s rest
1min: box jump 24/20´
15s rest
1min: amrap: 10 stoh + 10 sdlhp 95/65lbs
15s rest
1 min: heavyish sled push ( move whole minute)
15s rest
1min: burbee
90s rest

10 min emom

Snatch pull x1
Snatch x1

20min amrap:

• 5 HSPU
• 10 pistoolikyykky (vuorojaloin)

Tulos on kaikkien toistojen yhteismäärä.

EMOM 8 Snatch
80-83-85-87-83-85-87-87%

A. For 55 min:
1 min walk/1 min run
7.3 km, avg HR 131
7.28/5.34 min/km
B. Mobility work for 20 min