Thrusters ( Unbroken )

5 Sets Of Four reps. As heavy as Possible

you can rest overhead position

30min Conditioning
- Monostructural work for 30min in Zone 2

For time

• 150 double-unders
• 125 sit-ups
• 100 box step-ups
• 75 deadlifts
• 50 burpees
• 25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell

30min Skill Work
- Choose a skill, max 2

LÄMMITTELY
Amrap 10
10 Air squat
10 (5+5) Käsien liutus seinällä
10 (5+5) Lankussa kierrot
10 (5+5) Jalan ja käden vastustus
10 Lantionnosto

• Rannejumppa
• Ojentajan/rintaranka liikkuvuus

VOIMA
Etukyykky
4 x 8-12 toistoa
1-1,5 min lepo sarjojen välissä

METCON
Circuit
3 kierrosta, 40s./20s.
• Roikunta
• Boksille askellus
• Kumpparin kierto
• Räkkikyykky

2 Rounds @ 3 RIR
8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Light Cardio 20-30 min

&

For 30 mins @ steady pace
20m Bear crawl
6 Pike thoracic extensions
20m Duck walk
6 Alternating hip airplanes
20m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20m Seal walk

EMOM 15
1: 40s SU tai 10x burpee
2: 8-10 push-press / tanko tai kumppani
3: 40s kB swing
4: 40s Russian twist
5: 40s air squat

E2MOM x5:
6 alt. pistol squats
12 sit up
24 DU

Target: 60-90s work / round.