FInd your weighted chest to bar pull-up 3 rep max

4 x 2min töitä/1min lepo

10-15 varpaat tankoon
6-10 etunojapunnerrus
max toistot tuplanaruhyppy

EMOM 20

Minute 1 : 20 Double Unders
Minute 2 : 5 - 10 Pull-Ups
Minute 3 : 15/11 Cal Row
Minute 4 : 0:40 Plank Hold

Hang squat clean
8x2r @80%
Go every 90s.

24min alkavalla minuutilla

1. 6-10 2kp thruster
2. laite
3. 15-20 kahvakuula heilautus pään yläpuolelle
4. laite

Tempo Deadlift 4-6 sec. Eccentric Lower

5x5, every 3 minutes.

Add more weight every round.

Strength (load)

Floor press, 7 sets of 5. AHAP.

Metcon (time)

With partner 4 rounds (each) for time: 750m row
*Active recovery on bike erg after each row. YGIG.

Timecap: 28 min

Strength (load)

Build up to a heavy set of 3 shoulder press’ in 15 minutes.

Metcon (time)

3 rounds for time of:
2 rope climbs
400m bear hug plate carry 20/15kg
800m bike

Timecap: 20 minutes

Accessory:

Strict pull-ups 4-5 sets with 1-2 reps left in the tank. Scale to ”Aussie pull-ups” if you can’t do regular pull-ups
Ring dips 4-5 sets with 1-2 reps left in the tank. Scale to ring push-ups/regular push-ups if you can’t do ring dips.