Aikaa vastaan

3 x
300 m
10 valakyykkyä
10 varpaat tankoon

5 Rounds on the 4:00:
400 Meter Run/Row
1 Round of “DT” (70/47.5)

20min EMOM:

1) 10-20 Wallball
2) 10-20 Burpee

Scale if needed.

5 rounds:
Row 1k
200m Farmer Carry
50m Waiter walk (L)
50m Waiter walk (R)

Deficit (20kg plates) deadlift 5x5

Voi tehdä esim openissa
A) skilli-emom 10 min
Valitse yksi tai kaksi heikkoutta

B) Painonnostoa: 3 position clean
5 sets
High hang clean +
Hang clean +
Clean

C)Conditioning
3 RFT:
8 Power Clean, 205/145
16 TTB
8 Push Jerks, 205/145
16 Box Jumps, 24/20″

Circuito 8 estaciones. 2 vueltas. 1 min ON - 30 sec OFF,
- Chest to bar pull-ups.
- Step ups (24"/20") (30/15 Kgs barbell on the shoulders).
- Wall ball burpees (9/6 kgs).
- Full Clean (50/30 Kgs).
- Kb Swing (24/16 kgs).
- Rope Climb.
- Ring dips.
- Bar facing Burpees.

Penkki + muu

2-3 rounds:
20-30sec Active/Passive Hang
Squat Flow video

aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest