Front squat 1x3

EMOM 8min

1. 15cal row
2. 15 wall ball

5, 10, 10, 10, 10 toistoa

27/21/15 for time

• Row cals
• Wallballs
• T2b

125 min

1.BMU
- 2 x 2
- 1 x 4
- 2 x 6
= 20

2.CTB
- Every 90 s. x 6: x reps CTB
- First set 10 reps
- Other sets 6 reps
- Easy bike between sets

3.Metcon
A. 4 RFQ:
200 m run
8 TTB
200 m run
6 SHSPU abmat + 10 kg plate
Time: 15.00

B. 5 RFT:
8 BBJO
10 pistols squat (to ball)
12 cal AB
14 GHDSU
Time: 18.03

10 thrusters 40kg
15 Burpees over the bar
20 push ups

Time cap 20m

1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position

Shoulder press 5x5 reps

AM: 90 min

1.Front squat
- 5 x 5 @ 55 - 75 %
- 44, 48, 52, 56, 60 kg

2.Metcon
AMRAP25:
15 BJO
15 CTB/pull up/TTB
20 cal bike
10 cal ski
Reps: 5 rounds + 15 box jump overs + 8 TTB

PM: 110 min

1.Strength
A. Shoulder press
- 5 x 5 x 30 kg

B. Bench press
- 4 x 8 x 35 kg

2.Metcon
E3MOM x 6:
8 thrusters 2 x 14 kg KB
8 BBJ
8 cal AB
Times: 2.00, 1.56, 1.53, 1.52, 1.47, 1.42

3.Strength accessory
A. 3 sets:
8 incline DB press 8 kg
15 side lat raise 4 kg
15 bicep curls 14 kg

B. 2 sets:
15 push ups
15 side lat raise 3 kg

C. 3 sets:
10+10 bulgarian split squat 10 kg
15 KB DL 2x20 kg

D. 2 sets:
15 quad extensions 35 kg
15 hamstring flexion 10 kg

3 rounds:
10 press
5 pull up/ 10 ring row
-rest 1-2 min between rounds-

3 rounds:
10 push up
20s. hollow hold
-rest 1-2 min between rounds-