140 min

1.MU
- Drills
- MU 15x1

2.Metcon
4 RFT:
15 pull up
15 power snatch 25 kg / 15 thruster 25 kg (alt. between rounds)
15 cal echo bike
Rest 90. b.r.
Times: 4.01, 3.25, 3.47, 3.10

3.Accessory
A. 3 RFQ:
15 band assisted pull ups
- Green, green, purple

B. 3 sets:
12 DB press - 20 lbs
10 DB bench press - 25 lbs

C. 3 sets:
15 side lat raise - 10 lbs
15 GHDSU

Back squat 5x6, sista setet amrap
+
Clean pull 5x2

5 MIN AMRAP FINISHER

ALL OUT FINISHER - Perform after running or another workout

Use a heavy'ish kettlebell/dumbell - Use whatever you have that feels appropriate. You should be able to do all 5 reps unbroken

• 5 Hang squat cleans (left)
• 5 Hang squat cleans (right)
• 5 Burpees over weight

Score is total amount of reps performed

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

3 rounds
1:00 air bike (easy->easy/mod->mod pace)
6 lunge elbow to floor strech
6 push up to downdog
10 goblet squats
5 burpee

A: Hspu 5x5 @30A1
B1: Lat pull downs 3set
B2: Floor press 3set
C: SA Cable triceps push downs 1set

10 Rounds
1 min erg 1
1 min erg 2
1 min box step ups
1 min shuttle run
1 min wall walks
*Easy Pace!!! Total 50 min

500m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

400m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

300m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

200m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

100m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

(1x17.5kg DB)

1000 m Bike
500 m løb
50 snatches
500 m løb
40 snatches
500 m løb
30 snatches
500 m løb
20 snatches
500 m løb
10 snatches
1000 m Bike

For Time:

10-8-6-4-2

Back Squat @ 70-75%

10-10-10-10-10

Burpee Box Overs

Seated Shoulder Press
5-5-5-5-5
- rest 2 mins
- leave 2 reps in rez
- Barbell press