4 rounds
1min ground to overhead @15/10
1min row
1min double unders
1min rest

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

4RFQ
10 Suitcase Deadlift (ea)
15 KB Swings
20 Alternating SL lateral Hop
30m Farmer Carry

(70%/5)3

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

21-15-9

DUs & Burpees

Lepoja, painontarkkailua.

Weighted pull up 1 RM

Weighted dip 1 RM

Three-way Thoracic Spine Foam Roll
Then,
5:00 of easy bike, jog, or row