10 min EMOM:

A. Skierg
B. Bikerg

EMOM 10
Alt. A and B

A) Max reps Mountain Climbers
B) Max reps Handstand Pushups or Pike Pushups

"6 Rounds of:
10-8-6-4-2 Thruster @40/30kg
5-4-3-2-1 Bar Muscle up or 15-12-9-6-3 C2B/PU

TC: 35'

After Partner A finish a full round, Partner B start his/her round. Each Partners do 3/3 Rounds."

For time

• 75 wall-ball shots
• 800-meter run
• Max burpee box jump-overs

♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box

OTM 20 min
Hang power snatch + overhead squat x 2 + 2 (first 10 minute)
Hang snatch + snatch x 1 + 1 (last 10 minute)

WARM UP

10-15min easy pace bike

EMOM x 32-40
1) machine
2) front rack carry /farmer carry
3) machine
4) 15-20 GHD sit up / V-up

COOL DOWN
10-15min easy pace bike

Target PK 2

Strict hspu 5x5

Metcon (time)

For time:
200 Double-unders
50 Burpee pull-ups
200 Double-unders

Timecap: 12 minutes

*Burpee pull-up target 15cm above max reach.

Accessory:
4 rounds of
10-20s chin over bar hold + ME pull ups
10-20s ring plank hold + ME ring push ups

If you can't do pull ups just yet, you can taylor the movement to ring-rows instead. Aim to get 6+ reps on pull-ups/push-ups.
Rest as needed between rounds.

CNJ daily max
Tng power clean 5x5
Dual Db push press 4x8

Alkulämmittely leikkiä ja mobility

Harjoitellaan painonnostoa

Teamissa 10min , max metrit, oman vuoron jälkeen aina 5 punnerrusta

Loppuvenyttelyt