Aktiivinen lepopäivä.

60-90min mäkisessä maastossa kävelyä/uinti

• 30 Min of:
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 80% MHR
Row 500 m @ 80% MHR

A
250 Double Unders (Time Cap 5')

Rest 2min

B
21 Overhead Lunges (35/25)
21 Toes to Bar
15 Overhead Lunges (35/25)
15 Pull Ups
9 Overhead Lunges (35/25)
9 Muscle Ups / 18 Chest 2 Bar

170 min
Warm up for 15 min

1.Snatch 3 RM

2.Gymnastics
A. EMOM14:
A) Strict HSPU - 7 x 6
B) Toes to bar - 8 8 8 9 10 10 10

3.Metcon
A. 12 min amrap:
500 m Row
8 Burpee box jumps
Result: 4 rounds

• Rest 5 min

B. 8 min amrap:
20 KB Swings - 16 kg
20 Wall balls
Result: 4 rounds + 14 KBS

4.Strength
A. 3 sets:
10/side single arm DB row, one foot elevated - 25 25 25 lbs

B. Accumulate 40 reps of dead bug

C. 4 sets:
8/side DB STOH single arm - 30 35 35 35 lbs

D. 3 sets:
12 low cable pulley - 40 40 40 kg
12 side lat. raise - 10 10 10 lbs
10 bicep curl - 20 20 20 kg

E. Tabata shoulder press - 10 kg

F. 3 sets:
8/side bulg. split squat - 25 25 25 lbs
30 GHD sit ups to parallel

DEADLIFT 3RM.

Etsi maastavedon 3 toiston maksimisi.

1 tiukkaleuka
1 tiukka rintatankoon
1 tiukka polvet kyynärpäihin
1 tiukka varpaat tankoon
1 kippileuka
1 kippi rintatankoon
1 kippi polvet kyynärpäihin
1 kippi varpaat tankoon
1 tanko MU
2
2
2
2
...

For time:
15 squat cleans
30 toes-to-bars
30 box jumps
15 muscle-ups
30 shoulders-to-overheads
30 double-unders
15 thrusters
30 pull-ups
30 burpees
90m walking lunge with plate held overhead

For time :
2000 metres Rowing
200 DU
200 Metres Walking lunges