3x2/2 Turkish Get-up

Lepäää

for time

30-25-20-15-10
KB swing 32/24kg
Hang power clean 50/35kg
V-Ups

Every 3mins do 5 Front squats

-haastava paino

10min Assault Bike
*every 2mins get off and perform
10 Side Plank Clamshells
5 Ring Dips with 2sec hold at bottom

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8

---

Every 3 Minutes x 10 Sets:
30 Second Row for Max Meters

Post meters for each set to comments.

Lämmittely ja mobility

Pystypunnerrus 5×5

Metcon: 7min amrap
5x T2B
5x burpee
10x kyykky

Loppuvenyttelyt

6:30 - 7:30 Basic Endurance Run
7:30 - 8:30 Mobility

12 - 13 Basic Endurance CrossFit
16 - 17 Basic Endurance CrossFit
17 - 18 Basic Endurance Run
18 - 19 Basic Endurance CrossFit

3x10 Supine ring row

Squat clean
Build up as long as you reach 80% of 1RM
Then
Drop down to 75% and do 5 x 2 rest 1 min between the sets