Laatua!

Pidä sama paino turkkilaisessa ylösnousussa, korota thrusterpainoa joka kierroksella.

10 thrusteria
2 turkkilaista ylösnousua
Lepo tarpeen mukaan

8 thrusteria
4 turkkilaista ylösnousua
Lepo tarpeen mukaan

6 thrusteria
6 turkkilaista ylösnousua
Lepo tarpeen mukaan

4 thrusteria
8 turkkilaista ylösnousua
Lepo tarpeen mukaan

2 thrusteria
10 turkkilaista ylösnousua
Lepo tarpeen mukaan

BS: 5x3

WARM-UP
FOR QUALITY
2:00 Cardio of Choice (EZ Pace)

Immediately Into...

AMRAP x 5 MINUTES
10 Scap Push-Ups
5 Inch Worms
5/5 T Push-Ups
20 Hollow Body Flutter Kicks

6 min AMRAP

24 DU tai yritys
6 handstand push ups on the box

3 min lepo

6 min AMRAP
24 DU tai yritys
3 PEP

“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.

13 min AMRAP

1 köysikiipeily / 3 laskeutumista
6 varpaat tankoon / polven nosto
12 käsipainotempausta

1a) Banded Pull-aparts: 3 x 25. Rest 30s.
1b) KB Curls: 3 x 10. Rest 30s.

15 mins (45s. ON, 15s. OFF)
1.burpee
2.KBS
3.box jump

3 Rounds For Quality:
100m Double Kettlebell Overhead Carry
50m Double Kettlebell Front Rack Lunge

15m Handstand Walk / 5 Walk walk

Partner WOD
24min amrap
200m partner run
3 push press 52,5/35kg
6 Strict Pull ups
9 TTB
12 RKB Swings 32/24kg
15 cal Row
Alternate exercises