For total reps

• 4 minutes of Echo bike calories
• 1 minute of GHD sit-ups

• 1 minute of double-unders

• 3 minutes of Echo bike calories

• 1 minute of GHD sit-ups

• 1 minute of double-unders

• 2 minutes of Echo bike calories

• 1 minute of GHD sit-ups

• 1 minute of double-unders

Front squat 3 RM, then 3x3 @ 90%

Deadlift

Every 2:30 x4

• 2-3 Deadlift

Set 1: @70-75%
2: 80-85%
3-4: 90+

Metcon

2 rounds for time:

• 1 Legless Rope-climb
• 9 STOH @60kg
• 15 Cal Echo bike

-Rest 4 min-

2 rounds for time:

• 4 Rope-climbs
• 18 STOH @60kg
• 15 Cal Echo bike

Strength/Accessories

A) E2MOM X6

1) 3-5 Bench Press
2) 1min Wall Facing HS Hold

B) 3-4x For Quality:

• 10/10 Side plank banded row
• 10/10 KB Side Bend

C) Max Hollow Hold
Cap: 6min

*jos ei pysy 6min putkeen, niin jokaisella jäljellä olevalla alkavalla minuutilla:
- 15-20 V-up

BEC 48

Cardio 4 minutes
10-15 Reps Upper Body Pushing Movement
20-30 Reps Core Movement
15-20 Reps Tights Movement
Cardio 4 minutes
10-15 Reps Upper Body Pulling Movement
10-15 Reps Core Movement
15-20 Reps Hamstring Movement

Shoulder Press

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30

10 Rounds
3 Min Easy Erg
2 Min Object Carry
1 Min Wall walks

Deadlift 5 RM

Jefferson Kang Curl
3 x 3. Rest 60s
- Light/moderate weight
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Teams of two.
split reps anyhow.

120 Dumbbell snatch
200 Calories
80 Wallballs

Cap 22

Redo from 21.9.

RestDay!