30min, alkavalla minuutilla 1 maastaveto + 1 raaka rinnalleveto + 1 raaka rinnalleveto riipusta

Maven jälkeinen rive touch&go.

Metcon (time)

AMRAP in 7 minutes of:
10 Pistols, alt. legs
10 KBS 32/24kg

Metcon (quality)

24 minutes for quality & minimum rest:
30 DB bench press, alt. arms
25/20 Calories row
20 Ring-rows

*Choose a challenging weight for the DB bench press that allows you to go for big sets. Goal is to get 5-7 rounds.

Accessory (optional)

Seated banded row
3-4 x 15-20
Banded Lat pull down
3-4 x 15-20

Rest as needed between sets.

4 Rounds, every 10:00, row 1000m for time. Score is total time without rest periods.

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

4 x 3min, 1min lepo

max toistot leuanveto/rinta tankoon, katkeamaton mukava sarja
8-10 thruster, kevyehkö paino
max cal laite jäljellä olevassa ajassa

It's time to max out!

Löydä 30 minuutin aikana oma takakyykyn ykkösmaksimi. Ota itsellesi varmistaja (t) ja tee ennätykset. Muista merkitä tulos ylös sillä tulet tarvitsemaan sitä ensi syklissä.

Huom: jos muistat aiemman tuloksen niin nakkaa se kommentteihin ;)

Seated box jumps
6x3r
Go every 60s.

-What?
The seated box jump is a variation of the box jump that eliminates the assistance of a countermovement.

-How?
Sit on a small box in front of a taller box. With as little rocking of the body as possible, jump directly from the seated position up onto the other box. Rocking can be best minimized by leaning forward as needed to feel balanced on the feet and using this as the starting position after a static hold here. The seated box jump can also be done by lifting the feet, then planting them aggressively and immediately driving up into the jump as a low-level variation of a depth jump.

-Why?
The seated box jump is a way to train jumping with concentric-only motion—by removing a countermovement, the assistance of elasticity is eliminated.

Bench Press

2 x 6 x 75%
2 x 4 x 80%
2 x 3 x 85%

Btw sets 5 Strict Handstand Push Ups

Sendoff 3:30

KB D.T
3 rounds each
YGIG / Round

12 Deadlift
9 Hang power clean
6 Shoulder to overhead

*1round = both arms

TC 11min

@ 24/16kg