Weighted dip 5x6

Shoulder press 5x6 @70%

1- 15 KB Swings
2- 100m Skillmill sprint
3- 5 KB push press per hand

You choose weight for the kettlebell

10 kierrosta:
- 120m Farmarikävelyä (40/32 kg db)
- 10 x Med ball (9 kg) over the shoulder
- 10 x Slam Ball
- 10 x T2B / Polvennostot roikunnassa
Timecap: 30 min

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

25k
Row-skiErg I go You go in 500m partitions

165 min
Warm up for 5 min

1.MU
- Drills
- EMOM10: 1 MU

Hard routine
Warm up for 15 min

2.Strength
A. Front squat
- Heavy set of 5

B. Push press
- 1 RM
- 30 35 40 45 50 55 57.5 kg

3.Metcon
8x3 min on/1 min off:
A) 10 Front squat 30 kg + 6 Burpee over bar + 6 Strict HSPU > feet on box
Reps: 2 rnds, 2 rnds, 1 rnd+10+6+3 HSPU, 1 rnd+10+3 BOB

B) 10 Power clean 30 kg + 10 cal Row
Reps: 2+1 pc, 2+3 pc, 2+6 pc, 2+10 pc

HR: 169/185

4.Strength accessory
A. 3x10 supinated bent over row
- 30 35 37.5 kg

B. Ac. 50 bicep curls w/barbell

C. 4x20 GHDSU to parallel

135 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
- Drills
- MU 1x6
- MU 10x2
- MU x26

3.Weightlifting
Power clean + split jerk 1+2
Go e. 90 s. x 10

4.Running intervals
10 x 200 m run, r. 30 s. bs.
Times: 51, 52, 52, 52, 53, 52, 54, 53, 54, 53 s.

takakyykky 6,5,4 ja prässillä bumbi

1.6km run
1km row
50 box jumps
50burpees
100 air squats
1km row
1.6km run