tempaus 3x3

Rive 1 RM (15 min)

VAPU 1 RM (15 min)

Etukyykky 2 RM

800m Sled:

200m Sled Pull (facing away)
200m Sled Drag (facing sled)
200m Sled Pull (facing away)
200m Sled Drag (facing sled)

• You choose weights
• Stimulus wise, we are looking for a challenging weight, that we are walking with. Not running. But a load what we are confident we cound complete in 100m sections.

• 4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Ring Muscle Ups 8/6 reps

21-15-9
burpee pull up
ring dip
toes to bar

12min emom:
1: Straight arm plate raise x8
2: Knuckle push ups x8
3: Wall climb +10sec hold in top x2
4: Alternating pistols x8
+
Snatch 5x2 @80%
Snatch DL 5x3 @110% 1RM snatch
Back squat 4x5 @77,5%
+
21-15-9:
Burpees box jumps
Alternating DB snatch 20/15

5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sled Pull.

Penkki 8x1x80% (kisaote, kunnon pysäytys rintaan)
Jyrkkä vinopenkki 5x8-12
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

AMRAP 8
20 OHS stepping lunge 25/15kg
20 Bar over burpees
7 power clean 70/50kg

Pausing Ring Dips ( use Progression #2)
https://vimeo.com/175183194
7 x 5 (0:05's at bottom) (+25lbs vest if possible)