4 rounds:
20sec: 10m Shuttle Run
10sec: rest
20sec: High Box Jump
10sec: rest

2min rest:

4 rounds:
20sec: Split Jump (alternate)
10sec: rest
20sec: Double KBS (eyelevel)
10sec: rest

2min rest:

4 rounds:
20sec: TTB
10sec: rest
20sec: Push-Up
10sec: rest

RPE 3-5

4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

Weighted Strict Pull-up 10-10-6-8-12, using heaviest weight per set
Rest 1 min
Weighted Strict Ring Dip 10-10-6-8-12, using heaviest weight per set
Rest 1 min

The first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

The first set of 6 use a working weight, but still not a max. The set of 8 is a max weight set. The last set of 12 is also a max weight set, but you will of course have drop the weight down.

Rullalla + kahvakuulalla,
Seinää vasten
Rintarangan liikkuvuusharjoituksia

Seinäävasten ja rullalla rintarangan liikkuvuu treeni

Lepoja

4 rounds for time of:
400m run
15 thrusters
15 bar-facing burpees

3 x 10 leuanvetoa + 5 dippiä

Lämmittely leikkiä ja mobility

Harjoitellaan: käsillä ja päällä seisontaa

Metcon: joukkueena
1000m hiihtoa tai soutua
30 kyykkyä
30 punnerrusta
30 hyppistä
30 istumaan nousua

Loppuvenyttelyt

Lepää