PERFORMANCE
3 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 Alt. Pistols
10 Bar Muscle-Ups
7 Front Squats @80/55kg

FITNESS
3 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Narrow Stance Air Squats
15 Pull-Ups / 15 Ring Rows + 15 Kip Only
7 Front Squat 65/45
RPE 8

Timecap: 16 mins

5 rounds
In 3min
500m row
8 strict pull ups
Amrap DB step ups
3min rest

AMRAP 15

14 Pull ups
20 Box jumps 24"/20"
18/15 Cal. Row

Pullup 5x3 reps, then max reps without weight

140 min
Warm up for 20 min

1.HSW
- 20 m

2.Ring muscle up
A. Drills

B. Every 90 s. for max 12 rounds:
2 Ring muscle ups

C. Every 45 s. for max 10 rounds:
1 Ring muscle up

• Total of 40 MU

3.Snatch + Overhead squat
Build to heavy 1+2 for the day

4.Snatch pull to hold
3x3 @ 85-95 % of max Snatch
- 52.5

5.Accessory
Banded march
- 3 min of continous marching

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

Back Squat

7 x 4 x 80-85 %

SO 3:00

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

15-30 GHD
16-30 single leg V-ups
2*10-20s L-sit on parallettes

10,5km per laite
Pyörä assault soutu hiihto

Aktivaatiot:

Penkkipunnerrus pyramidi 5, 4, 3, 4 ja 5
*Sarjan perään isometrinen pito 15 sekuntia (vapaaehtoinen)

Lepo: 180 sek
Varat: Viikko 1/ vara 3, viikko 2/ vara 2 ja viikko 3/ vara 0 - 1 kolmannessa (3.) sarjassa. Muissa pyritään tekemään vara 2 koko ajan.