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.

Raskaita swingejä. Korkeudella ei väliä. Mahdollisimman iso paino.

Alternate between Deadlift & Dumbbell Bench Press

7 Deadlift
7 DB Bench Press

5 Sets Both. Start every 2:00 ( Total 20 minutes )

For Time

800m Run

7 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squat

800m Run

7 Rounds :
5 Pull-Ups
10 Push-Ups
15 Air Squat

800m Run

No Time Cap

Alternate between deadlift & Strict Pull-Ups.

4 Deadlift ( DeadStop )
3 Weighted Pull-Ups

5 Sets Both. Start every 2:00 ( Total 20 minutes )

60 Cal ergo
50 Wall Ball
40 Push Ups
30 Clean & Jerk (35/50kg)
20 Back squat (35/50kg)
10 Ring pull ups / heavy ring rows

For time TC 25 min

Good Morning SN Grip Press

4 Sets Of 4

Go Every 2:30

6 x 3 min work/ 3 min rest

8 DB power clean&jerk 45/25lbs
14 DB box step over (pick weight)
cal assault bike/ row/ bike erg

Advanced:
8 power clean 80/55kg
8+8 pistol squat
cal assault bike/ row/ bike erg

3 RFT:

30 Shoulder Taps
30 Hanging Knee Raise
5 Wall Walks

TC 9

Negative Pull-ups

5 x 5. 3-5 Seconds Down. Jump Up

Go Every 3:00