5 kierrosta

1-3 köysikiipeilyä
8 pistoolikyykkyä

bench press
2x8 62-70%
2x5 71-79%
2x3 80-90%

Pallolla selkä ja lavat, pakarat, reidet,
kumpparivenyttelyt

Focus: 3x2 Pause Front Squats (Not for score, working on form, mobility & explosion)

10 Minute Cap

Metcon: 25 Minute Partner AMRAP

•   100m Banded <a href='/journal/movements/1280'>Run</a> (Go to 50m mark and then switch <a href='/journal/movements/1280'>run</a>ning back)
  

•   10 <a href='/journal/movements/30'>Thruster</a>s (L3 115/75, L2 95/65, L1 75/45)
  

•   12 <a href='/journal/movements/144'>C2B</a> (L2 Reg Pull Ups, L3 Banded)
  

•   14 Wgt <a href='/journal/movements/768'>Box Step Ups</a> 24/20 Hgt all levels (wgt = L3 55/35, L2 35/20, L1 25/15)
  

•   200m <a href='/journal/movements/1280'>Run</a> Together
  

Score = Rounds & Reps

EMOM’40
1. 6-12 t2b (unbroken)
2. 6-12 thruster (unbroken)
3. Bike erg 40 sec (light)
4. 5 bar muscle up (unbroken)
5. 6 snatch (tng)

Barbell 40/30kg

20 MIN AMRAP

• 1 Deadlift 100kg
• 2 Muscle ups
• 3 Squat cleans 60kg
• 4 HSPU

Score is total amount of reps performed

Snatch
3 set 2 rep 75%
2 set 2 rep 80%
1 set 2 rep 85%

90” rest

REST DAY!

Tempaus tekniikka klo 18!

5min Row/Bike with nose breathing only

5-10 reps of Thoracic Flow 2.0 video

On the minute: 18min
1. HS Walk 4m-10m
2. Squat Clean 5-8 reps
3. Sled Push
4. Yoke Carry
5. Tire flip & jump
6. Rest

Work approximately 40-45 sec per minute.