In teams of 2

For time:
40 Burpees
35 Thrusters (30 kg / 42,5 kg)
30 Pull-Ups
120 sec Plank Hold
(Both at the same time. For every break add 20 sec to total plank hold time)
30 Pull-Ups
35 Thrusters
40 Burpees

Time Cap: 25 min

E3min x4
3 paused back squat
30-45s plank hip rotation

75-80%

Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Aikaa vastaan:
22/30 cal Airbike (molemmat polkee samaan aikaan ja 2 pyörää on käytössä)
10+10m Kelkan työntö (Urheilija A)
10+10m Kelkan työntö (Urheilija B)
Aikaraja: 3 min

Skills

Metcon

For time
3 x 12/10 cal 12 Raakariveä
3x 12/10 cal 6 Etukyykkyä

45/60 kg

3 x 4 from the rack, 2 on both legs.

Back squat

3 to 4 x 5 @ 72+% (2 RIR), rest 3:00 b/t sets

– Do your first set @ or around 72%1RM back squat then build up over the remaining sets if moving well

10min easy
3 x 8min 185-190W
3min easy between sets
10min easy

Kapea penkki Max5
-3vkn progressio, jätä varoja