Metcon (reps)

”Fight gone way bad”

3 rounds for max reps of:
1 minute of wallball shots
1 minute of sumo deadlift high pulls 40/30kg
1 minute of box jumps 30/24”
1 minute of push presses 40/30kg
1 minute of calories bike
Rest 1 minute

Accessory:
3 Rounds of:
10-25 GHD sit-ups
15-30 Hip extensions

Rest 90-120s. between rounds.

12min AMRAP:
Squat Clean Ladder: 5 Squat Clean.
Increase the weight by 5kg after every 5 reps. Rx'd starting weights (40/25kg)

Back Squat, heavy sets
5-5-3-2-2

For time
30 kettlebell ground to over head 32/24kg
21/18 cal row
20 kettlebell ground to over head 32/24kg
21/18 cal row
10 kettlebell ground to over head 32/24kg

TC 10 min

EMOM 15
Clean + Hang Clean + Jerk
Work up to a heavy

Metcon (no result, interval)

7 Rounds of:

1: 70m Shuttle run
2: 20/15 Calories bike
3: 16 Toes to bar
4: 20/15 Calories row

Accessory:

5 Rounds of:
10 Supine ring-rows
10 ”JM” press

Rest 60s between rounds

Tempo pause OHS from the rack
-3 sec tempo down, 3 sec pause at the bottom
4x3 reps V1
-pieni korotus viime viikkoiseen

2 kierrosta joka toinen minuutti 16min

1. 20-30 seinäpallo
2. 15 varpaat tankoon
3. 25 kahvakuula rinnalleveto
4. 15-20 yleisliike

running o`clock
Minute 0-6 AMRAP
15 power clean 60/45kg
9 c2b
Minute 6-10 AMRAP
9 power clean 60/45kg
30 du
For time:
200 wb 9/6kg

TC 30 min.

Reps&time

12min EMOM: Power Snatch

Add loading after 3 lifts
RPE 4-5

Scale if needed