1) 30-60sec Active/Passive Hang
2) 30-60sec Plank Hold
3) 1-5 Wall Climb
4) 5-10 High Box Jump
5) 5-10 DB Thruster

4x15m askelkyykkykävely käsipaino suorilla käsillä

1-2 min tauot

20 min Kahvakuulakompleksi (kevyt paino)

10 tempaus
10+10 maljakyykky askelkyykkyasennossa
10+10 1 jalan maastaveto

tauko kierrosten välissä 90 sek.

4RFT

11 pull ups

1 power clean 100/70kg

11 pull ups

1 squat clean 100/70kg

3+3 TGU,
Single Arm Overhead Carry 20m (L 20m + R 20m) (KB/DB/Plate...),
5 High Box Jump,
10m Dragon Squat,
10sec Banded Core Hold

4-7 rounds, E5MOM:

Round of DB “DT” +
Round of “Cindy” or “Nate”
Active recovery with assault/row/ski/shuttle run

Do one round of “DT” and one round of either “Cindy” or “Nate” Go by feel with the loading. Try to hit all the reps unbroken. Active recovery theemaining time from 5min. Start a new round every 5th minute. Scale if needed.

Round of “DT” is
12 Deadlift
9 Hang Power Clean
6 Jerk

Round of “Cindy”is
5 Pull-Up
10 Push-Up
15 Air Squat

Round of “Nate” is
2 MU
4 HSPU
12 KBS 32/24kg

Alternate through.
1. 8/8 single arm Kb press seated
2. 10 lunges barbell 60/40 no rack
3. 1-3 strict muscle up / 5-7 Strict pull up

Mid hang clean heavy triple

15 min time to find best triple of the day
-squat clean

1) 3 Power Clean @65-75% + 5 Burpee

24min joka toisella minuutilla rauhalliseen tahtiin

1. soutu
2. juoksu
3. istumaannousu/lantionnosto/sivulankku/teräsmies