Maastaveto

125 min

1.MU
- Drills
- MU 10 x 1

2.Metcon
A.EMOM8
5 CTB + 5 cal bike

Rest 3

B.AMRAP8
10 pull up
10 wall ball
150 m run
Reps: 4 rnds + 3 pull up

Rest 3

C.AMRAP8
8 TTB
10 box step overs w/DB 15 kg
12 cal bike
Reps: 4 rnds

Rest 3

D.AMRAP8
20 wall ball
200 m run
20 cal bike
Reps: 2 rnds + 20 wall ball

A,
2 Banded Back Squats, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM and mini bands for tension.

B,
For quality:
50 Deadlifts,
50 Back Squats
50 Push Press
50 Barbell Rows
50 Good Mornings
50 Alternating Lunges
50 L/50 R Kneeling Single Arm Landmine Press
50 L/50 R Single Arm Landmine Rows

Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 60/50cm

Use an empty barbell for all movements and focus on quality over speed.

4 Sets of:
Strict C2B Pull Ups (tempo X131) 3 reps +
Strict C2B Pull Ups 4 reps +
Kipping C2B Pull Ups 8 reps
Complex must be unbroken
Scale down reps in case
Rest as need each sets

AMRAP 10

Buy-in Row 750/700m
Remaining time :
15 Deadlift 50/35kg
8 Bar over Burpees ( you may step over barbell )

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ, KUNHAN HYPYT VIIMISENÄ!!!

Levypainon nosto pään päälle 3x2min

Kelkka 50%oma paino x 5 suoraa (ees-taas)

Reverse hyper 3x20-30 (omalla painolla)

Sisäkierrot / ulkokierrot kumpparilla 3x20-30 molempia

Hauiskääntö tangolla 3x20

Jännehypyt 5x5

Loppuun kevyttä venyttelyä...

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 reverse lunge with bicep curl
10 alt db press
10-10m shuttle drops
10 kettlebell swings

Finisher
50 alt toe touch
1:00 quad stretch

Alternating back and front squat. Every 90 sec.

1. EMOM x8 2x high hang snatch. (taskuista) Moderate weights, be fast and snappy
2. Snatch 6x2, go heavy. (säilytä ekan setin fiilis ponnistuksesta loppuun asti)
3. Pull ups 4x3 (use extra weight if needed)

Sumo deadlift 5 RM, then 4 reps, then 3 reps @ same weight