EMOM 40
1) BikeErg / Echo Bike
2) SkiErg
3) Row
4) Rest

Start with a cal of your choise and try to add 1 cal each round

Focus: Dead Lift & Weighted Pull Up 1RM Test

Build to 80% 1RM Dead Lift then 7 x 1 dead lift building each round to a new 1RM. After each dead lift also perform 1 wgt pull up building to a 1RM

Metcon: 7 Min AMRAP

5 Left Handed DB Push Presses L3 40-45/25-30- L2 30-35/15-20 – L1 Scale as needed
5 Right Handed DB Push Presses L3 40-45/25-30- L2 30-35/15-20 – L1 Scale as needed
15 Russian KBS L3 70/55 – L2 55/35 – L1 35/20
15 v-ups

Score = 1 RM / 1 RM / RDs+Reps

400 m for time of:
D-Ball Carry (50Kg

Opettelua 16.3 varten.. Petter opastuksella, ramilta muutama tekniikka vinkki.
Ei onnistunut vielä. Pari yritystä oli sinnepäin

21-15-9

DUs & Burpees

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)

Lepoja, painontarkkailua.

Weighted pull up 1 RM

Weighted dip 1 RM

3 Interval of:
Assault Bike 5’ @ > 90% MHR 1:1 rest each interval

EMOM 9'
1 Deadlift (Snatch Grip)
1 Hang Power Snatch
1 Hang Squat Snatch

EMOM 9'
1 Deadlift
1 Hang Power Clean
1 Push Jerk

3 RFT
10 Snatch
10 Thrusters
10 Clean & Jerk