lepoja

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Assault Bike 1:00 @ max Kcal

LADDER 12 minutes of:

2 DOUBLE Dumbbell Power Cleans 22,5/15

2 Bar Muscle-Ups

4 Dumbbell Power Cleans

4 Bar Muscle-Ups

6 Dumbbell Power Cleans

6 Bar Muscle-Ups

and so on….

Aikaa vastaan:

27-21-15-9

KP/KK Tempaus
Leuka

TC: 15min

Accumulate max metres on c2 bike in one hour. Rest as needed. Max hr 140/min.

Bench press 3 RM, then 3x3 @ 90%

A,
Concentric Back Squat 1x1
Concentric means that you will be starting this lift from the BOTTOM of the rep. Hip crease should be below the knee and you should be in a solid “bottom” position in the squat.

Use the heaviest weight you can for the set.

Find a heavy single for the day in 20 mins.

B,
6 rounds for time of:
18/15 assault Bike Calories
3 Rope Climbs

Goal: sub 12 mins

C,
Optional
For distance:
Ruck: 1x 60 mins @ 12/9kg

Find a trail and get outside.

2 Rounds For Time
100 Air Squat
80 Russian Swing @24/16kg
60 Burpees
40 Box Jump @60/50cm
20 DB Snatch @22,5/15kg
10 Rope Climb

• You go I go TC:30'

10min “Falkel”
8 HSPU
8 Box jumps
1 Rope climb

Front squat 1 RM, then 3 sets @ 75% (choose reps)