Deadlift

1) Find days 1RM
*Varovasti sitte prkl, formi edellä

B) 2x10 Drop set @50-60% From 1RM

Strength

A) 3x Superset:

-10/10 Bulgarian Split Squat (2x DB)
-20m Backwards Sled Drag (link)

B) 3x Superset:

-15-20 GHD Hip Extension
-10/10 DB Row

Metcon

For Time:

• 5k BikeErg (Zone 2)

Into,

10x 2min amrap:

• 10 WB
• 10 Heavy DB Snatch +Easy Bike for the rest of the time

Into,

5k BikeErg (Zone 2)

*Eli alkuun pk vauhtia 5k pyörällä ja sitten 10x2minuutin amrappia. Aina alkuun 10wb + 10db snatch ja loppuaika mitä siitä kahesta minasta jää, teet easy pyörää. Ja sitten aina alusta x10

• As many reps as possible in 5 minutes of

  • 500-meter row
  • Max wall-ball shots

  Rest 500

• As many reps as possible in 5 minutes of

  • 500-meter row
  • Max medicine-ball cleans
  • ♀ 14-lb ball to 9-foot target
  • ♂ 20-lb ball to 10-foot target

Intermediate option
Same as Rx’d

Beginner option
- As many reps as possible in 5 minutes of
- 400-meter row
- Max wall-ball shots

Rest 500

• As many reps as possible in 5 minutes of
  • 400-meter row
  • Max medicine-ball cleans
  • ♀ 10-lb ball to 9-foot target
  • ♂ 14-lb ball to 10-foot target

40min EMOM

1) 20 GHD
2) 45s Row
3) 10 Heavy DB Thruster
4) 1 Set of Deficit s. Hspu
5) Rest

Valmistava jakso-1
Jalat vaelluskuntoon

Deadlift 3x2

YGIG SPLIT REPS EVENLY
80-60-40-20

Cal row/assault bike
Parivatsat 6 kg pallo
KB swing tai DB muscle hang clean

Cash out 100 DU / Scaled 50 wall ball

EMOM 16 (Work 0:40 / Rest 0:20 )

Minute 1 : 7 Chest to Bar Pull-Ups
Minute 2 : 7 + 7 Pistols
Minute 3 : 32 Double Unders

Amrap12:
12 wb
10 ring row
8/8 kb side crunch
6 cal machine

3 rounds for time:

500m row
25 situps
5 rollouts

For time

• 25-foot handstand walk
• 10 kettlebell swings

♀ 53 lb
♂ 70 lb