12min AMRAP with a partner:
8 Deadlifts
6 Hang power cleans
4 Push jerks

4 rounds:

10 front squat
10m walking lunges
10 dead bug
-rest 2 min between rounds-

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 Samsonin venytys
10 face pull kuminauhalla
20 kuollut ötökkä
20 lintukoira

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HARJOITUS (Peruskestävyys, 60-70%/HR max)

6x5min vaihtuva ergo, 30s lepo/vaihtoaika

*Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Vaihda ergometria lepoajalla.

Voima
E3MOM, 4 rounds
6-10 strict pull up
-matala tanko

WOD
3 rounds 40s work/20s rest
farmers walk w/2kb's
Box step up
bent over row (barbell)
ski

5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

For time

• 7 rounds, 1 minute each, of

  • 3 thrusters
  • 60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
  • Max-reps bar dips

• Rest 2 minutes between rounds.

♀ 125 lb ♂ 185 lb

Tempo Bench Press, every rep 1-2 sec pause on chest

8 x 3, these are deload sets.

Go Every 2:30

20x7,5m Shuttle Runs
5 Wall Walks
20x7,5m Shuttle Runs
15 Deadlifts 83/56kg