Metcon
3 kierrosta aikaa vastaan:
21 kalori soutu
18 käsipainotempaus
15 ”Goblet” kyykky käsipainolla
12 Devils press yhdellä kädellä
9 boksihyppy

5k row progression
Score: avg split time

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up with empty barbell
5 snatch grip deadlifts
5 hang power snatch
5 OHS
5 power snatch

Power Snatch
Every 1:30 x 8
1 power snatch
1 hang power snatch
1 OHS
*increase weight for quality
* barbell does not touch ground between the power snatch and hang power snatch

A: seated box jump 8x3
B: Deadlift 5x5
C1: Strict chin ups 3xMax
C2: Banded Nordic hamstring curls 3set
D: 10min emom
Odd: 30rkb swings
Even: rest

Deadlift KB
Push press

Reps: 10, 10 - 9, 9 - 8, 8 - ... 1, 1 - Done

Timelimit 10min

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

WRK(21)
On the 3:00 x7
12 alternating dumbbell shoulder press
6 v-ups
12 dumbbell/barbell/sandbag hang cleans
6 shuttle drops(5 yard suicide w/body builder at each turnaround)

Finisher
50 slow bicycles
1:00 hamstring stretch

20min AMRAP:

12cal Row
8 TTB
12 DB Snatch
20m Single Arm Overhead Walking Lunge (10m+10m)

Loadings
12,5kg

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(25)
walk, jog, run, move

Finisher
1:00 stretch of choice