Eilinen/Lepo

3 x Hang Power Clean
9 x Step down Box Jump
15 x Kettlebell Swing
90sec. Break
5 Rounds, For Quality

7 x 3 - o rinnalleveto

• 3-3-3-3-3 of:
BB Jerk
90% 3RM

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

AIkaa vastaan.

12 - 9 - 6
HSPU
Deadlift 80/55

rest 2 min

12 - 9 - 6
Bar over burpee
Deadlift 100/70

GO HARD!

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(17)
WRK 7:00 REST 3:00 WRK 7:00
8 db/kb goblet squats
24 jump rope/hvy rope/du's
8 v-ups

Finisher
50 rtw
1:00 quad stretch

A. W.UP
AMRAP 5'
10 Hang Power Clean
20 DU
30" L-sit

B. Forza
EMOM 8'
3 Power Clean @70-80%
Drop and Reset

C. For Rep
AMRAP 5' x 3
30 Overhead Squat
20 Box Jump Over
Max cal Bike nel tempo rimanente
Rest 2'

D. For Time

50 DB Thrusters 20/10kg
row 400mt

E. Skill -max rep
Max Muscle Up in 2'30"
Rest 5'
Max Muscle Up in 2'
Rest 4'
Max Muscle Up 90"
Rest 3'
Max Muscle Up in 60"

F. Optional
1-3rnd
3x40"
L-sit complex
Posizione L-sitallungare gamba sinistra e tornare, allungare gamba destra e tornare, allungare entrmbe la gambe e tornare…Il tutto deve avvenire rimanendo alla sbarra
4×16
Front Rack Lunge Step+db
5×20
Banded Strict Pull Up

6 AMRAP:

12 pull-ups
6 OHS 60/40, barbell from the ground.

Scaled: mikä tahansa kevennetty piano/tapa.

AM: 50 min
Warm up for 10 min
1.Rowing intervals
A. 3 rounds:
4 min on/1 min off @ VK1 – VK2 pace
- 2.10, 2.10, 2.10 (160 w)
Rest 3 min
B. 3 rounds:
4 min on/1 min off @ Slightly faster than first sets
- 2.07, 2.07, 2.07 (170 w)
HR 154/176
Cool down for 5 min

PM: 130 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 15x1 + 5x2
- MU x25

3.BCTB
- Drills
- BFLY x 20
- BCTB x 15

4.Weightlifting
Snatch x 1
Go every 90 s. x 12, start @ 60 %