lepoa ja huomenna Karsitaan!!! :)

Eilinen/Lepo

5 Rounds YGIG

40 DU
2x Macho man DB complex 2x 25kg*
*1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

170 min
Warm up + COS 25 min

1.HSW
- 15 m

2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 1

3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3

B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 5

4.Front squat
A. Build to max set of 3 for the day

B. 4 x 3 @ 90% of today's max

5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.21

6.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs

50 wallball
50 boxihyppy
50 etuheilautus
50 kpl askelkyykky kävely lisäpainolla
50 Pushpress tangolla
100 sit ups
50 kyykky lisapainolla tai ilman
50 hyppyleukaa
50 tuplanaru hyppy
50 cal erg

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20min AMRAP:

400m Run
20 Jumping lunges
20 Sit-ups

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WARM-UP:

800m run

then,

2 rounds, 10-20m per each movement:

Samson stretch walk
Glute stretch walk
Inch worm walk
Bear crawl
Duck walk

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50 V-ups
50 supermans
1:00 L-sit

Hang Squat Clean 1RM

EMOM X 5
6 SHSPU
- rest 3 min
EMOM X 5
6 SHSPU

50 cal assaultbike, begin every minute with 5 burpees