Muscle
Upper

Metcon
10 x 200-meter sprints
Rest as needed between efforts.
Post best and worst times to comments.

AMRAP 30 Minutes:
20 Dumbbell Deadlifts 50/35
30 AbMat Sit-Ups
400m Run

Aim for a steady pace throughout the workout.

Post rounds, reps, and Rx to comments.

Back Squat 3x5
RPE 4 to 4+
Rest as needed between sets.
Add 2,5-5% compared to last
week.

Lämppä ja mobility

OTM 18
1. 1xKöysikiipeily
2. 2-4x seinäkävelyä
3. 10x KK-heilautus

Metcon: Amrap 6min
6x Boxi hyppyä
6x istumaan nousua
-aina kun uusi minuutti käynnistyy: tee 3 burpeeta ja jatka mihin jäit

3 Sets - Not for Time
6 KB Cross Body Split Squat/leg
20sec Side Plank R
20sec Forearm Plank
20sec Side Plank L

Back Squat x 1RM (105 kg) (PR)
Shoulder Press x 1RM (55kg) (PR)
Deadlift x 1RM (140kg) (PR)

A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

Gymnastics strength:
3 sets of
0:45 max reps C2B pull ups
0:15 rest
0:45 max reps HSPU
0:15 rest

• 10 reps for time of:
Rope Climb
Seleziona la variante (Standard, Legless, Legless with Vest (9/6Kg)