Vatsat:

3 x 15 GHD tai lisäpaino abmat

2x
EMOM 6 (40sec ON/20sec OFF)

1) Max Cal “Bike”
2) Max reps Wall Balls
3) Max Cal Row
4) Max reps Box Jump Overs
5) Max reps Toes-to-Rings
6) Max reps Burpees

3min rest between EMOMs

How did it go?

Strength (load)

5 rounds every 4:00:
5 Push jerk
5 Weighted pull-ups

Score = Total KG lifted

How did it go?

Metcon (time)

8 rounds, every 4:00 minutes:
200m run
10 toes to bars
5 power cleans 90/65kg

Accessory:

Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)

Metcon (reps)

With partner AMRAP in 15 minutes of:

P1) 500/400m row
P2) ME DB GTOH

M: 22,5kg N: 15kg DB’s
Score: Total reps of DB GTOH.

Accessory:

100 Banded face pulls, split anyhow. - light.
4-5 sets of 15 seated DB tricep extensions. - light.
Rest 60s between sets.

"Strength (load)

Back squats
4 rounds:
5 x 1 back squats with 15s rest between sets.
3:00 min rest between rounds. As heavy as possible/form allows. "

4 x every 2 min
3 Tall Snatch

10-1 for quality
Ring row
DB bench press 2x22,5/15