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

"Metcon (time)

“Karen”

150 Wallball shots for time. 20/14lb

Timecap: 10 minutes
"

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Benchmark -harjoitus “Karen”.

Tavoite on mennä aikaa vastaan. Harjoitus testaa maitohaponsietoa sekä maksimikestävyyttä.

Tarvittaessa kevennä palloa ja/tai heitto korkeutta.

Vertaa tulosta edelliseen kertaan. Jos et ole tehnyt Karenia ennen niin laita tulos ylös!

50 Strict T2B for time

7min for quality:
10+10 pallof press
20-30s hanging L-sit/tuck hold
30s Chinese plank with knee lifts

Chinese plank video:

EMOM 9:
1. 12 (6+6) landmine rotation
2. 20-30s hanging L-sit/tuck hold
3. 20m weighted bear crawl

bear crawl:

AMRAP10
12 box jump over
9 kipping pull up/c2b
3 wall walk

Advanced AMRAP10
12 box jump over
3-6 muscle up
3 wall walk