5 x 400m run.
Rest as needed.
Try to increase pace every round

Alternate A1/A2

A1. Front foot elevated back rack reverse lunge – 3 to 4 x 6-8/side @ RPE 8, rest 1:00 before A2

A2. Strict pull up – 3 to 4 x 4 @ RPE 8, rest 2:00 before A1

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10 seconds if needed before doing all the repetitions on the opposite side.

Partner WOD
12' AMRAP 2-4-6-8..etc
ttb
syncro alt. DB snatch @22.5/15kg
steps syncro walking lunges
3' rest
12' AMRAP 2-4-6-8..etc
syncro KB swing
burpee box jump
wall walk

Bench Press

E2MOM Till Days Heavy

• 1 Bench Press

• 3x3 @80-85% From Days 1RM
  *rest 2min between sets

Push & Pull

4x Superset:

• 1 Set of Strict Ring Dip
• 1 Set of Weighted Chin Up (5kg Plate)

*rest 3min between sets
*RIR 1-2 both movements

Metcon

3 Sets Each For Time:

• 450m Row
• 15 Sumo DL High Pull
• 20 C2B
• 450m Ski
• 15 Push Press
• 20m HSW

*Rest 4min Between Sets
*Bar @40kg

Optional Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 Lu Raise (2x Plate)
• 10-15 Legs Raised Ring Row

Parin kanssa, aikaa 30min.

Kummatkin suorittaa kummatkin liikkeet+toistot. Toinen aloittaa tekemällä heilurin, ja toinen aloittaa suorittamalla gobletkyykyn. Kun kummatkin ovat saaneet sen kierroksen toistot täyteen, vaihtavat parit paikkaa ja suorittavat samat liikkeet+toistot. Kun kummatkin oivat suorittaneet kummankin liikkeen kaikki (sen liikeparin) toistot, pääsevät he siirtymään seuraavaan liikepariin.

24-20-16
American Kb swings
Goblet squats

-1:00 lepo-

20-15-10
Wall balls
Push ups

-1:00 lepo-

20-15-10
Cal bike
Ring rows

-1:00 lepo-

24-20-16
Abmat sit ups /oh march @plate
Russian Twist @10kg plate

10-8-6-4-2 reps:
• Single Hand Push Press
Recommended weight is 50-60-70-80-90% 1RM.
Rest 1-2 min between sets.

Back squat
10-9-8-7-6-5-4-3-2-1

30 / 60 min WORKOUT
CONDITIONING
“Hour with the bar” 60min EMOM:
1-10min: 5 Power Snatch +5 abmat sit up
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 push ups
50-60min: 5 Thruster + 5 ring row

1km Row
2 Rope climb
3 Wall walks
4 HSPU
5 Bar over burpee
6 Pull ups
7 Front squats
8 Push press
9 V-Ups
10 Devils press
11 Bar over burpee
12 Pull ups
13 Front squats
14 Push press
15 V-Ups
16 Devils press
17 Bar over burpee
18 Pull ups
19 Front squats
20 Push press
21 V-Ups
22 Devils press
23 Box jumps
24 cal Row

Weights: 40kg barbell, 2x22.5kg db
Time cap: 45min

Deadlift
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM