10 Rounds
5 pull up ub
15 shoulder tap ub

Everytime breaking a set -> 10 cal assault bike

Työntö

Metcon (quality)

24 minutes for quality & minimum rest:
10 1-arm deadlifts, L
10 1-arm deadlifts, R
10 Lunge steps with weight in left hand
10 Lunge steps with weight in right hand
10 Weighted sit-ups or GHD sit-ups
20/16 Calories bike

*Choose a moderate to heavy weight for deadlifts & lunges. Use KB or DB. Goal is to get 4-6 rounds.

Accessory:
4-5 rounds of
8-12 hamstring curls on rower
30-60s wall sit hold w/2 KB’s in ft.rack hold
Rest as needed

21-15-9 RX 29kg ja rengassoutuna. 4min 7,38 sen.

4 rounds for time:

4 chest to bar
6 clean and jerk
8 hand release push-up
10 air squat

In pairs row 6km as fast as possible. YGIG

Post time to comments.

Time cap 26 Mins

2 min max reps köysikiipeily
1 min lepo
2 min max reps varpaat tankoon
1 min lepo
2 min max reps käsilläseisontapunnerrus
1 min lepo
2 min max reps hollow rocks

*Hang (above knee) pandapull + snatch (floor), 3 x 2 + 2, 60 %
*6 x hang snatch + snatch, E1,5MOM, AHAP
*6 x Clean pull + Clean + Front squat, E1,5MOM, 80-90%
*3 x 6 rythmic split jerk, U choose the weight

Abs and squats of choice!

Lämmittely ja mobility

Mave 5x5

Metcon: 8min amrap
7cal
3 leukaa tai 6 rengassoutua
3 hspu

Jäähdyttely

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt