3 rounds

40 Airsquats
20 ring rows
10 bench dips
5 hang power cleans (40/30kg)

3 sets of 1.5mins on 20sec off
*all 3 sets at 1 station then rotate, 1 min rest between stations
*Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

Station 1:
Barbell Jump Squat x8
Ski Erg max distance

Station 2:
Band Muscle Ups x8 (regress to dips + pull ups if needed)
Curve max distance

Station 3:
TRX Pike x16
Row max distance

36min workout

40mins

Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

A. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

Tempo 21X1

3x10 press

5 x 3 hang powerclean, 70 %

AMRAP 12 minutes
KB swing- reps (rx 32/24kg)
Single KB thruster- 5reps/side (rx 24/16kg)
DU/SU- 30/60-reps

• 3x20-40 GHD sit up
• 3x20-30 GHD back extension
• 90s. Hollow rock / Hoover / L-sit

• 10000 m of:
Assault Bike @ max effort

Erilaisia MU-harjoituksia