In teams of two, only 1 is working, for time:

100-80-60-40-20
DB Box Step overs (60/50cm-22,5/15kg)
SkiErg or Row for cal

Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.

• 6 Sets of:
Farmer Handle Carry
30 m
30 m
(Heavy) 30-30-30-30 m
Riscaldati progressivamente e poi in 3 sets sali sino ad un carico pesante ma ripetibile per altri 3
sets.

Käsilläseisonta

Kärrynpyörät, pidot
Käsilläseisontapunnerrustekniikka
Perhosleukatekniikka

50 x Back Squat (40/30kg)
5 x Rope Climb
40 x Back Squat (50/35kg)
4 x Rope Climb
30 x Back Squat (60/40kg)
3 x Rope Climb
20 x Back Squat (70/45kg)
2 x Rope Climb
10 x Back Squat (80/50kg)
1 x Rope CLimb

Day 1
1. Push-ups x 15
2. Crunch x 22
3. modified plank 70s
4. Mt climber x 25
5. bicycle crunch x 22
6. burpee test x 14

Repeat these exercises 3 times, 30s breaks between each exercise.

Day 2
1. Push-ups x 16

1. Crunch x 25

2. Modified plank 70s

3. Mt climber x 25

4. Bicycle crunch x 24

5. Burpee test x 16

Repeating 3 times, 30s rest after each exercise

Day 3
1. Front lunge x 18
2. Jumping lunge x 16
3. Jumping squat x 20
4. Burpee x 20
5. Mt climber x 28
6. Plank 80s

Repeating 2 times , 30s rest after each exercise

EMOM 10’ 2 power clean

1-2 65%
3-4 70%
5-6 75%
7-8 80%
9-10 85%

tempaus
1@70
1@75
1@80
1@85
1@90
3x1@80
Rive+työntö
1+1@70
1+1@75
1+1@80
1+1@85
Työntöveto 3x2@90%
Takakyykky 3x3@70%

Clean&jerk x 2 reps @60-70%

6 x Strict T2B
9 x Ring Row
12 x Weighted Lunge