4 rounds EMOM

*1-3 ropeclimb
*9 Sumodeadlift highpull (30/42)
*9 toes to bar
*rest

Metcon (reps)

With partner 4 rounds (each) for time:
Sprint 15m
Row 300/250m
8 1-arm OHS, left
8 1-arm OHS, right
Sprint 15m

*You go, I go
M: 22,5kg N: 15kg DB

Timecap: 24 minutes

1a) Glute Bridge DB Floor Press: 4 x 10. Rest 30s.
1b) Inverted Rows: 4 x 15. Rest 30s.

• 4 work sets with a challenging load/position

3 rounds
1:00 single unders
10 alt leg v-ups
20 sec of wall climb hold / HS Hold
10-15 ring row
5-10 push ups
20+20 sec Banded LAT OH Streching
20+20 sec Banded front rack strech

3 rounds with a partner, for time.

1. Partner A does 20 DB snatches (50/35 lbs), Partner B stands in a farmer carry position with BW KBs, then change.

2. Partner A: Row 250 m, Partner B stands in a front rack hold with 2 x KB, then change.

AMRAP 15:00
15 Calorie Row/Ski/Bike
15 Toes to Bar
15 DB Push Press @50/35lbs or KB @ 24/16kg

16min joka 2. alkavalla minuutilla
1. pyörä/soutu/hiihto
2. 15-20 seinäpallo

Tempaus tekniikkaa

12min kevyellä tangolla

3 maastaveto
3 korkeaveto
3 voimatempaus taskusta
3 pystypunnerrus
3 valakyykky
3 tempaus

WEIGHTLIFTING
Split Jerk

Every 60-90sec x12. Add loading by feel, but check the RPE recommendations. Bar from rack or blocks.

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@RPE 4+

Add 2,5-5% compared to last week.

For time

21-15-9

DB snatch (50/35 lbs)
Burpee C2B pull ups

TC 12 min