24min alkavalla minuutilla

1. 6-10 2kp thruster
2. laite
3. 15-20 kahvakuula heilautus pään yläpuolelle
4. laite

Tempo Deadlift 4-6 sec. Eccentric Lower

5x5, every 3 minutes.

Add more weight every round.

Strength (load)

Floor press, 7 sets of 5. AHAP.

Metcon (time)

With partner 4 rounds (each) for time: 750m row
*Active recovery on bike erg after each row. YGIG.

Timecap: 28 min

Strength (load)

Build up to a heavy set of 3 shoulder press’ in 15 minutes.

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 )