1 RM, progen alkutesti

E90SEC
7 x 4 back squat
- leave 1-2 reps in the tank

For time
10 burpees
10 burpees, 25 push-ups,
10 burpees, 25 push-ups, 50 lunges
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups , 150 air squats

Timelimit 45min

Options:

With Partner

Or:

For time
10 burpees
10 burpees, 15 push-ups,
10 burpees, 15 push-ups, 30 lunges
10 burpees, 15 push-ups, 30 lunges, 60 sit-ups
10 burpees, 15 push-ups, 30 lunges, 60 sit-ups,
75 air squats

• Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.*

For time :

Bike 1000/900m
20 Wallballs 20/14p
20 Box Jumps 24/20"
20 Deadlift 80/60kg
Run 400m

CAP 10

”Lights Out”

75 raaka tempaus riipusta 34/25kg

Alkavalla 2 minuutilla 15 thruster

Aikaraja 14min

Basic Endurance 50

45/38 Calories Any Machine
20 L Sit-Ups
20 Banded Pull-Down
400m Jog
200m Farmers Carry
7 Arc Hold to Hollow Hold ( 3 sec each pos. hold )

Warm up with empty barbell or light weight:

EMOM4
2 power clean with 2s pause at the catch
2 front squat
2 STOH with 2s pause at the catch

E2M x 5
2 rounds:
3 power clean
3 front squat
3 STOH

RX: 50/35kg Scaled: 40/30kg

RPE 3-3.5 Huom! Painot huomioiden RPE.

Front squat

3-2-1
3-2-1

2-3reps in tank / not too heavy

Lisää mahdollisuuksien mukaan 2,5-5kg viime viikkoon

For time with partner

Run 400m, both
50 Kettlebell Swing 32/24kg ( change after 10 )
Row 1800m ( Change after 500m )
45 Dual Dumbell Squat Cleans 22,5/15kg ( Split as you like )
Bike 3500m ( Change after 800m )

TC 18

"TRAP DOOR PERFORMANCE"

5 ROUNDS FOR TIME
8 Power Snatches (60/42,5)
10 Burpees Over Bar
12 Kipping Chest to Bars

---

"TRAP DOOR FITNESS"

5 ROUNDS FOR TIME
8 Power Snatches (light)
10 Burpees
12 Kipping Pull-Ups / Ring Rows

• RPE 9
• Cap 18:00
• Video: https://vimeo.com/914706023?share=copy