Basic Endurance 45

150m Farmers Carry 2x15kg / 2 x 12,5kg
20 Wallball
40 Cal Any Machine
20 Wallball
30 DeadBugs

1RM:

• 1 Strict press
• 2 Push presses
• 3 Push jerks

If you fail the strict press, continue the rest of the complex, re-rack and try entire complex with the failing weight 2 more times before calling a 1RM

C1 False Grip High Hold Isometric x 10-15s
C2 Kettlebell Sidebend x 10 o/v
C3 Inverted Leg Raise From Headstand x max
C4 Pullups x 10 (RPE8)

3 rounds

Snatch daily max

Metcon (No Measure)
3 Weighted Chin-up@40% of 1RM Weighted Pull-up
5 Strict Pull-up
7 Kip Pull-up (No Butterfly)
Rest 120-150sec
x 5 sets

Metcon (Distance)
2mins ON/2mins OFF x 5 rounds:
20 Unbroken Wall Ball@9/6kg
Max distance AB

Metcon (No Measure)
5 mins heavy object hold Zercher or Front rack (You can use Stone, D-ball, Heavy KB, Heavy DB, Sandbag...)

3 x 3-o rinnalleveto
3 x 2-o rinnalleveto
5 x 1 x rinnalleveto + 3 x saksityöntö

• 2000 m of:
Row @ max effort

Maastaveto korokkeelta 3x5x80% (koroke 25kg bumber-kiekko)
Etukyykky 1x3-5 (nousu 3-5 toiston maksimiin)
Kelkka 50% x omapaino x 2 työntöä (lepää työntöjen välissä)
75% x omapaino x 4 työntöä
100% x omapaino x 2 työntöä

20 min AMRAP21 wall ball
15 box over jump
9 power clean 60 kg

Alkulämmittely ja mobility

Voimistelua

Otm 12
4 hspu
20s roikunta tai pito renkailla
20-30s kuppipito

Loppuvenyttelyt

AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115
Kilos: 75/52