6x2min
ROW 15kcal
SQUAT w/15KG
2min rest between

In 20min, build to days heavy:
4 rep Block Deadlift
- Just above the knee
- Deadstop lifts

EILINEN

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Heavy 1

D.T. Progressio 2/6

Metcon (reps)

With partner 5 rounds (each) for time:
15 DB Deadlifts
12 DB Hang power cleans
9 DB Shoulder to overhead

M: 22,5kg DB’s
N: 15kg DB’s

Timecap: 20 minutes

A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

C,
3 rounds for quality of:
8 L/8 R Tempo Dumbbell Strict Press, pick load
10 Tempo Bent Over Flies, pick load
Reverse Grip Hang, 30 secs

Tempo- 3 secs up and down

30min amrap
”Karen”
150 Wall balls for time 9/6kg
30 TTB
Row for meters remaining time

6 rnds
6 squat clean @60 kg
20 cal row
20 Wall ball
20 front rack lunges dB 18kg x2

Voima
E3MOM, 4 rounds
push up x6
-riittävän haastava versio

WOD
For time:
25 ring rows
25 worm push-ups
25 sit-ups
25 air squats

3-4 rounds for quality:
8/8 Tempo Box Step Downs
8/8 KB Bottom Up Presses
Max Copenhagen Plank L+R
1min Forearm Plank Hold
- Focus on good quality movement