OPTIONAL STRENGTH

EMOM x 8
1) 1 legless rope climb
2) 6 burpee box over

Bench Press Drop Set
• 2-6-10-14+ reps
Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!

3 rounds:
250m Row or another machine
10 Lateral Jump over Rower
5 Russian Push-Up
10 Single Leg V-Up

For time:
Run 7,5 km

Engine

2k Assault Run // 3k Row (jos ei runneria)

Rest 5min
Into,

E8MOM X5 (VK)

-400m Assault Run // 400m Row
-350m Ski
-10 Shuttle Run
-200m Row

+recovery bike remaining time (PK)

💛💚💙🩵💜🤎

EMOM 40:00

1) 10-20 cal Row
2) 10-20 (cal) BikeErg
3) 10-20 cal SkiErg
4) Rest

– Pick a number of calories you target for each minute then aim to stick with it through the EMOM (but rather start a bit too slow and pick up the pace vs going off too hot and having to drop the pace down as you go).

Warm-up:

3x
15/12 Ski erg
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

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Shoulder press
6 x 2 @ 90% of last week 2RM

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Metcon:

5 Rounds for time:
25/20 Calories ski erg
10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
50 Double-unders

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Bonus:

Banded pull-ups 6 x 12
5 sets of 10+10 1-Arm behind the neck tricep extensions
5 sets of 10 Reverse hypers

Core:
3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

"BEC 55"

20-22-24-26-28-30....

Bike Erg Calories
X-Jumps
Row Calories
Push-ups

Pyramid