• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

15' EMOM
1: 5/5 gorilla row
2: 10-20" top pos. pull up hold
3: 20reps scissor kicks

Split Jerk 1-1-1-1-1-1-1 reps

WARM UP
Foam rolling quads/TFL
Banded Couch Stretch
LAX pec Major/Min & Glute Med
Banded Hip Hinge Prep
Stiff inch worms with Strict Push up & Cobra

WORKOUT
6 exercises to run through with your partner
50s of WORK & 10s for TRANSITIONS
4 X

Pistol SQ
TRX row
DB Flat Bench Press
Mixed stance DL
Wide stance GOB SQ
SG ARM TRX reach

Finisher
KB Singles (alt : KB swing)
Side Plank Twists

Weightlifting:

Bench Press - 15-6-5-4-3 EMOM
Incline Bench Press - 15-6-5-4-3 EMOM
Pull Ups - 4 Sets to Failure EMOM
Barbell Row - 15-6-5-4-3 EMOM
K2C - 5 Sets of 25 Reps EMOM

Crossfit:

22 TTB
22 Clean and Jerks @ 95/45

200 M Sprint

1RM Squat Clean (5 Min Max)

Deadlift off Plates
Build to a HEAVY 3 in 6 sets. Rest 2:00.
- Use 20kg plate under the weights to raise the start position.
- Option: Sets of 5 for practice

For time:
21-15-9
Deadlift 60/40kg
Bar Over Burpees
TC 6

Deadlift 2 RM, then sets @ 90, 80, 70 % (choose reps)

Alkulämmittely ja mobility

Tehdään Leukoja ja seinäkävelyä

Wod: 10min ajan
4 pallo olan yli liikettä
6 kyykkyä
Otm 5 burpee

Loppuvenyttelyt

Front squat complex
7 @30
6 @40
5 @50
4 @60
3 @70
2 @80
3 @70
4 @60
5 @50
6 @40
7 @30