Metcon (reps)

With partner AMRAP in 24 minutes of:
21 Wallball shots 20/14lb
15/12 Calories bike erg
9 DB push press 22,5/15kg DB’s

*You go, I go

15min käsipainon kanssa

15 askelkyykky
15 tempaus
8+8 moottorisahasoutu

Valitse raskas käsipaino

Romanialainen maastaveto 4,4,4

Sarjan jälkeen max toistot rengassoutu

Nousevat painot

EMOM 30
1. 8-12 Box Step Overs
2. 10-15 Goblet Squats
3. 10-15 Dips (rings, box, bench)
4. 20-40s sec High Plank
5. 1-2 Wall Climb
6. Rest

For time: 30 Hang squat snatches.
*10 bar over jumps every time you drop the bar.

5 rounds for time:
5+5 pistol squat
5-10 strict pull up
10 box over burpee
10 weighted abmat sit up/ ghd sit up

Tc 15min

Find your heaviest weight for;
Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Power Cleans ( TnG ) + Push Jerks ( Tng )

7 x ( 2 + 3 )

Go Every 2:00

5min
12 askelkyykky
15 tuplanaruhyppy

3min lepo

5min
4 yleisliike leuanveto
10 kp tempaus

Metcon (quality)

20 minutes for quality and minimum rest:

3 Floor press
6 DB. Squat cleans
9 Deficit push-ups on DB’s
12/10 Calories row

M: 80kg press, 22,5kg DB’s

N: 55kg press,
15kg DB’s

*This is not for time, but for quality. Go heavy with the weights, but maintain good mechanics. Rest as needed.

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed