1) EMOM x 10:
- 2 Power Clean and Push Jerks (start @ 65% of your 1-rep max and build)

30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

*Jumping jacks for double-unders
*Front squat for overhead squat

Maastavetotekniikka

5 x 5

Työstä 20 min
- bar mu
- bar mu progressions
- ring mu
- ring mu progressions

Teams of 2

AMRAP 30':

7 Goblet Kettlebell Jumping Squat 32/24

7 Burpees over the bar

7 Deadlifts 80/60

.change every round

20 Minutes Not for Rounds:
Row 300m
10 Alternating Heavy Dumbbell Snatches
Single-Arm Farmer’s Carry (50m with right and 50m with left)
15 Supine Leg Raises (4-2-4 tempo)

The tempo for the leg4 seconds down, 2 seconds hold at top, 4 seconds lift. Rest as needed at top.

Post work to comments.

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FRONT SQUAT

1-1-1

Warm up and work up to a heavy single for the day.

Post loads to comments.

7 front squat+ 13 back squat.
Rest 240 sec. between sets.

2 köysikiipeilyä (1 köysikiipeily on 3 köysilaskeutumista)

4 kierrosta:
15 m Kelkantyöntö sprintti, 5 - 10 kg + kelkka
12 seinäpalloa 4-8 kg
9 varpaat tankoon

2 köysikiipeilyä

Lämmittely ja mobility

Harjoitellaan tempausta 15min
-lisätään painoa joka toistoon

Metcon:
Aikaa vastaan 3kierrosta
15 istumaannousua
12 seinäpalloa
9 tangon yli burpee

Loppuvenyttelyt