Skills

Metcon
5x 3min ON 1min OFF
4 Thrusteria 50/35 kg
4 Bar facing burpeeta
4 Bmu/t2b/leuka...

For time

• 20 GHD sit-ups
• 40 air squats
• 400-meter run

1 min. /liike - yhteensä 30 min.

Kyykyt: 20 kg ja 25 kg pallo
Heitot ja kierrot: 12 kg:n seinäpallo
Turkkilainen ylösnousu: kerran molemmin puolin, 4 kg, kerran 3 kg
Boksille nousu 8 kertaa, viimeisellä kerralla 5 kg:n paino,
Farmarikävely: 20 kg ja 15 kg,
Kädet ylhäällä 8 kg painot

EMOM x 30 MINUTES
MIN 1 - 250/200m machine / 2x bike
MIN 2 - 15 Single Arm Russian KB Swing (Right)|+ Max Sit-Ups
MIN 3 - 250/200m machine / 2x bike
MIN 4 - 15 Single Arm Russian KB Swing (Left) + Max Sit-Ups
MIN 5 - Rest

Stop at 55" latest in each min!

:45 sec. On/ :15 sec. Off x3 rds:

1: machine 1.
2: 5 american kb swing + max deadbug
3: sit up
4: 5 push up to renegade row + max r.twist
5: 5 d-db box step up + max squat
6: 10 mountain climber + max plank hold
7: 5 plate gtoh + burpee to plate
8: machine 2.
9: rest🫶

Plyometric

4 Rounds For Quality:

• 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
• 3 Muscle Clean (build up) -rest 2min-

Power Clean

Build to days heavy 3RM Power Clean from blocks (above knee)
*Drop and Go

Into,
EMOM 5:

• 1 PC @days heavy 3RM (from floor)

Clean Pull

• 3x3 @110-120% From 1RM *rest 2-3min between

Metcon

3 Sets:

• 25 Cal Row
• 5 Rope Climb
• 25 American KB Swing @16kg
• 5 Wall Walk

• 25 WB

• Rest 3min between sets-

Accessory

A) 3-4x For Quality:

• 10/10 DB Preacher Curl
• 10/10 KB Gorilla Row

B) Optional 3-4x For Quality:

• 10 Standing DB Front Raise
• 10-15 Lu Raise

3x 12' AMRAP, 3' rest w. partner

AMRAP 1 - pull
250m row
20 pull up
20 syncro renegade row w. clapping @2x22.5/15kg

AMRAP 2 - push
20 dbl DB push press @2x22.5/15kg
20 HR push up
20m partner wheelbarrow walk

AMRAP 3 - leg burner

20 steps walking lunges
20 partner wall ball
20m partner carry

Liikeparina tgu istumaannousun kanssa.

Kahvakuulalla tai käsipainolla.

ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 30m Single arm DB OH Lunge (50lbs)
• 30 Cal Ski
• 450m Row
• 50 Drag/Heavy DU

-rest 3min between sets-
Into,

10min Easy recovery erg

*Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.