Haasteet jatkuvat CFT - ja CFJ Jäsenkarkeloilssa tämän viikon :)

Banded Deadlift 5x5 reps, then max reps @ 90%

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3 bar mu/ strict Pull up

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Kilos: Wallballs: 9/6, Barbell: 34/25

Deadlift on a plate 4x8 reps, then max reps @ 95%

E3M for 15min
Back squat x3 @ heavy weight ca 85%
+
5 rounds
2min amrap
Power clean x3 60/40
Amrap ball slam
2min rest

3 rounds
250m row
10 dumbell seated press
10 pvc pass throughs

Strict press
EMOM x 6
8 reps

3min Easy Row
(then)

Row Sprint 10sec @ 90% +
every 60sec x 5
*turn on your power and brain with this - build up and try to get some max wattage by the last set

For time :

Teams of 2:

2001 Meter Row “Buy-In”
Directly Into…
4 rounds:
9 Rope Climbs
11 Bear Complexes (155/105) 70/47.5kg
Directly Into…
2977 Meter Row “Cash-Out”

Bench press 4x8 reps, then max reps @ 95%