A) 5 Round
1'30: Row moderate
1'30: 8 mu + ME burpee
1'30: Rest
1'30: cal bike moderate
1'30: 12 t2b + ME WBS
1'30: Rest

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

A. Warm Up
3' BIKE
3 RND
20"L-Sit Hold
30" Duck Walk
10 Empty Bar Front Squat

B - forza
OGNI 2' PER 18' 9 SET
BOTTOM POSITION 3" FRONT SQUAT
Set 1: 50-60% @1RM
Sets 2-8: AUMENTARE IL CARICO A OGNI SET
Set 9: MAX REP CON ULTIMO CARICO

C. For Time
4 RND
20 Power Snatch (60-50/45-35KG)
100m D-BALL Carry (50/25KG)
15 HSPU

D. For Time
10 RND
10/7 Cal. Ski
10 Box Jump Over
Rest 40" tra i set
E. Opzionale

E1 row
30" = 13/9 cal.
60" = 25/18 cal.
90" = 38/30 cal.
2' = 50/42 cal.
2':30 = 64/50 cal.
3':00 = 78/60 cal.

E2. Lavoro accessorio Opzionale
Strict TTB
3×10
Barbell Good Morning
4×15
DB Push Press
5×20

EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + kehonhuolto

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

3-4 ROUNDS FOR QUALITY

1 Set of strict BB press (1-2 RIR)
20-30 Banded Tricep Ext.
10/10 DB Row
-Rest as needed-

Strength
EMOM 12
1) 6-10 Ring push up
2) 6-10 Chin up
3) REST

Skill
EMOM 16
1) 8-12 Kipping Pull up
2) 8-12 Kipping HSPU
3) 20-40s L-Sit Hold
4) REST

Lepopäivä

30-20-10 reps for time of:

• GHD sit-ups
• Toes-to-bars
• Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

2 kierrosta

20 pakarapotkua
20 polviennostoa
10 syväkyykkyhyppyä
10 + 10m ristijuoksusivuttain
5+ 5 pohkeen/reiden venytystä

2 kierroksen jälkeen hölkkää kevyesti 500m

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