Tech:
C&J

Aloita tyhjällä tangolla, miehet lisäävät 5kg joka nostoon, naiset 2,5. Kun et 3 yrityksellä saa painoa ylös jää se paino tulokseksi.

Laske painosta 70%
2 AMRAP
C&J
Tulos on toistot

1 Press
1 Jumpbox
1 Kettelbell swing

Metcon:

5 Rnds: 5 Hang Cleans (200lbs), 5 DL (315lbs), 5 Bench Press (205lbs)

Time - 13:58

15 Minute Asshole Bike Recovery
On the 3, 6, 9, 12:
20 Medicine Ball GHD Sit-ups (20/14)

Rinnalle Veto (tekniikkaa / kropan herättelyä)
Maastaveto 4x8x65-75%
Etukyykky 5x5-8
Jalkanostot roikkuen 3x "max toistot" (polvennostot ok)

Rinnalle Veto (tekniikkaa / kropan herättelyä)
Maastaveto 4x8x65-75%
Etukyykky 5x5-8
Jalkanostot roikkuen 3x "max toistot" (polvennostot ok)

25min E5MOM
1. 15 x abmat w/ 10kg
2. 6 x handstand toe touches
3. 20 x leg raise + hip raise
4. 30 x russian twist w/ ball
5. 50sec plank

Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1

*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%

Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.

A: ROW 6x500m w/ 2' rest
czas 3000 - 11:06.3
B: HSPU therapy EMOM 15'
- 15" Handstand Hold
- 15" Headstand Hold
- 2-3 reps Strict HSPU
C: E2MOM 6'
- 2x Complex: 2xKB@16kg Power Clean, Thruster, 15" Hold Overhead, all 3 moves KB in Bottom up
- 1 min rest
D: Armbar 6x15s Hold, 3 each hand KB@16kg

4 Time:

50 Cal Assault Bike
30 WB
5 Rope Climbs
50 Cal SkiErg
20 HSPU & 20 TB
5 Rope Climbs