120 min
Warm up for 15 min

1.HSW
- 15 m

2.BMU practice
- 1 2 2 2 3 3 3 4
- 20 BMU

3.Kipping chest to bar practice
- 4 4 2

4.E3MOM18:
8 Chest to bar
15 Cal row > bike
Times: 1.40 1.40 1.36 1.35 1.34 1.33 1.30 1.27
All sets 4+2+2
HR 160/178

5.Strength
A. 5 sets:
Lat pulldown x 10 - 35 35 35 35 35
Deficit push ups x Max effort - 9 8 8 7 8
- Rest 60-90 s. between sets

Weighted pull up

Pause back squat 4x4 3s hold/ 2min rest
Go heavy!

Shoulder press amrap@75%

10 rounds:

10 x thruster (25 kg) - uusi paino! 😊
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kuminauhan avulla)
5 x dippi laitteessa

For time
27 21 15 9
Cal bike erg
Jumping lunges

Raakarive riipusta, 3 x 3, kevyt paino

#MetCon | 3 rounds per team for time of:

• speed ladder + burpee tuck jumps complex (F&B)
• SB farmer’s walk (10 mt) (20/10 kg) (F&B)
• 10 BB hang power cleans (40/28 kg)

• 10 sit & ups

• 100 single unders

• 10 box + depth jumps complex (60+40+20 cm)

• 10 SB cleans (20/10 kg)

• 10 push-up to Ts

• 10 plyo tuck jumps

• bear crawl (10 mt) (F&B)

• 20 SB shouldering (20/10 kg)

• 20 butterfly sit-ups

• sprint complex (10+5+10+5 mt) after every 4 stations

Add/remove weight as necessary.

60 min
Warm up for 25 min
1.Running intervals:
1000m @ 245 s. pace - 244 s.
- Rest 3-4 min
3x800m @ 195-192-190 s. pace - 194 191 188 s.
- 300 m walk rest between efforts