Rest

TBATBATBA

Metcon (No Measure)
In every 2 mins x 20 mins:
Odd: 5 x 1 Power Clean + 1 Push Press@70% of PP
Even: 5 Weighted Pull-up@55% (if your 1RM was 50kg, you need to use 27.5kg)

Metcon (No Measure)
EMOM 10:
Odd: 5-10 Kip HSPU
Even: 1-2 Rope Climb

Metcon (Time)
"FRAN"
21-15-9 reps for time:
Thruster@43/30kg
Pull-up

Hiotaan tempaustekniikkaa

2 x 3
2 x 2
3 x 1

10-8-6-4-2 reps of:
Power Snatch (50/30kg),
C2B

21-15-9
thrusters pull ups
10:43

migliorare thrusters*

M)
Legs & Core:
12-6-3-6-12

F)
Skill:
5 x 5 Back Squat
5 x 15 Shoulder Press
5 x 20 Lunges

Metcon:
2 Min Run
1 Min Jump Rope
2 Min Rest

4 Min Run
2 Min Jump Rope
4 Min Rest

6 Min Run
3 Min Jump Rope
6 Min Rest

Rive + työntö 5 x (1+1)x75%

Te- otteella maastaveto + Tempaus taskuilta 5 x (1+1)x70%

Rive mave 3x3x95%

Takakyykky 4 x 3 x75%

OH Squat
5x5

3 x max reps tiukka leuanveto

3 x max max aika ring support hold top

3 x max aika ring support hold bottom (jalat voi olla tai lattialla kevyesti)

Jos on selvästi aikaa, 3 x max käsilläseisontapito seinällä