Strength:

Pull up
3-3-3-3-3

Jokainen sarja mahdollisimman raskaasti. V.0-1

Conditioning

A) 10 Rounds of nate:
2 MU (Bar or ring)
4 Strict HSPU
8 KB swing @32/24kg

Huom!
Voit tehdä treenin aikaa vastaan tai for quality.
Skaalaukset:
MU-> Bar MU with rubberband
Strict HSPU->Kipping

Accessory
4 Sets:
8 Ring row
30sec Rest
14-16 Alt.DB bench press
1min Rest

Core 3-4 Rounds:

20sec L-sit hold/knee tuck hold
12 Alt. V-ups
8/8 Side plank rotations
1min Rest

Back squat 8-8-8-8 reps

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Front squat 3x12 reps

8 sets of Deadlift
Set 1: 7 @70%
Set 2-3: 6 at 75%
Set 4-5: 5 @80%
Set 6-7: 3 @85%
Set 8: 1 @87%
- Rest 2-3min btw sets.

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds of :
1:30 air bike @easy
1:30 ski erg @easy
1:00 air bike moderate
1:00 ski moderate
:30 air bike mod/fast
:30 ski mod/fast

2x15' AMRAP w. partner, 2'Rest
2 rope climb
5 syncro devil press @2x22.5/15kg
7 syncro dbl DB thruster
9 box jump (each)
18 cal row
36/36 DU

Continue next round where you finished

Rest day

For Time:
60 Alt. DB Snatch
30 Knees-to-Elbows
60 Alt. DB Snatch
30 Knees-to-Elbows
60 Alt. DB Snatch
@22,5/15kg

AMRAP 14 IGYG

10 Weighted Box Step Ups 24"/20" DB 22,5/15kg
8/6 Calories Row
8 Front Squats 50/35kg

Full round then Change