#Strength
5 @ RPE 8; 2/4 repeat of:

• BB bench press

• Interval of:
1 Interval of:
Assault Bike 0:30 @ max Kcal
Full and complete rest. Registra il numero di Kcal
4 Interval of:
Assault Bike ½ Kcal of 0:30 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
primo.

Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts
5 snatches

Men use 52,5kg
Women use 34kg

Metcon
Double Grace
For time:
135-lb. clean and jerk, 60 reps
Post time to comments.

Muscle
Back Banded Box Squat 3x10
Weighted K2C 3x10

Emomi 8 min(omalla minuutilla):
mave high pull kuulalla x 10 painava
Dippikeinunta x 10
n. 2 min tauko
Emomi 8 min:
naru 40 sek

1 x köysikiipeily (jos ei onnistu tai paljon porukkaa nii leukoja 5-7 kpl)

8x15m walking lunges
Use KB's in suitcase hold. YGIG with partner

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (50/35kg)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (22.5/15kg)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike

#Strength
max, 2 kg ramping, of:

• BB clean & jerk

21 KB swings
15 double KB squats
9 double KB clean and press

4 rounds for time