6 Rounds:
2 Strict MU
3 MU
4 Strict Ring Dips
5 Toes to Ring”

In pairs row 6km as fast as possible. YGIG

Post time to comments.

Time cap 26 Mins

Warm up(8)
3rds
10-180 jumps
10 bicycles
10 double climber

Mobility(2)
1:00 samson per

Fittrain Intervals
c/o Alchemy 365
A10:
5 minutes: Air Squats
5 minutes: Lunges

Every minute on the minute, alternate between:
8 Shoulder Taps, 2 Burpees
8 Ground to Jump and Touch

Opt(12)
row for meters
run for meters

Finisher
30 w-raise
60 dbl crunch
1:00 min samson

• harjoittele kuperkeikka
• kuperkeikka takaperin
• potku käsilläseisontaan
• käsilläseisonnassa seinää vasten painonsiirtoja

Floor Press for load:
#1: 1 rep

Post if coming

“Metcon day”

CONDITIONING

4 rounds for time:

2 Rope Climb
12 Box Over Jump (jump sideways over the box, feet must touch the top of the box)

Rest 5min

3 rounds for time:

Run 400m
10 Thruster @60/40kg

Rest 5min

2 rounds for time:

21 TTB
15 DB Box Step-Ups with 2x22,5/15kg (anyhow)
9 Devils Press

Rest 5min

One round for time:

9/6 Muscle-Up
30/22 Cal Airbike
5/3 Muscle-Up

Overall RPE 4

This is a long piece. Pace yourself. Don't go all in in the beginning! Tailor the movements and rep scheme to fit your fitness level.

Complete as many rounds as possible in 15 minutes of

• 400-m run
• 15 body-weight deadlifts

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not total
50 Light Deadlift (165lb cap)
25/ Under Switch + Crab Reach
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .08miles

Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)

37min

Lepäää