• Lunge to Step-up, front foot on Bosu ball
  10kg dumbell in each hand x 7 x 3 (each leg)

• Cable Hip Adduction
  6.25kg x 7 x 3(each leg)

• Cable Hip Abduction
  6.25kg x 7 x 3(each leg)

• Strict Toes to bar followed by 40kg OHS
  7(T2B) x 5(OHS), 6 x 5, 6 x 5

150 wall ball 10 feet , 20lbs ball

Lämmittely ja mobility

Kyykkyharjoittelua:
taka, etu, vala, pistooli

Metcon 8min amrap
100m juoksu
10x istumaannousu
5x KK-heilautus

Loppuvenyttelyt

1000m Row
Annie
50.40.30.20.10
Double Unders
Abmats
400m Run

Surprisingly the run wasnt that bad; coming off the rower to double unders was kind of redonk! but i stayed under a 2min/500 pace so that makes me happy.

FOR TIME
21-15-9
CLEANS 135
RING DIPS

6:44 RX

40 Min amrap

• 40 Cal Row
• 4 Rounds of DT (increase weights)
• 40 lunges w. Single arm oh 20kg dumbbell
• 4 Ropeclimbs
• 40 cals Assault Bike

Increase the weight on the barbell each round (40,50,60,70,80..... kg)

The “Gauge”

500m Row

40 squats

30 abmats

20 push ups

10 pull ups

Then rest 5 minutes,

For Time

100 slamballs- 4:48

Deadlifts (225#)
21-18-15-12-9-6-3
Pull Ups
3-6-9-12-15-18-21

10 minute AMRAP:

5 power cleans
5 push presses
5 front squats

5x3 Hang Clean
135/165/185/195/205
4 attempts to find 1RM
Took all 4 to finally hit 245