Back squat or front squat
2 x 5 – 70% of 1RM
3 x 5 – 75% or 1RM

CONDITIONING

3-5 rounds, rest as needed:

1) 3-5min Monostructural (run, row, ski, bike…)
2) 10-15 GHD Sit-Up
3) 5 KB/DB Thruster 3 for 1
4) 5-10 Strict Pull-Up
5) 5-10 Russian Push-Up
6) 10 Empty Barbell Muscle Snatch

RPE 2-3

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

Metcon (time)

For time:
50-30-20 reps of
Pull-ups
Box jumps 24”/20”

Timecap: 12 minutes

Accessory:

Banded kettlebell swing, 4-5 x 15-20 - moderate
High box jumps 5-7 sets of 2-3 jumps.

Metcon:
AMRAP 8
3 thruster 40/30
3 T2B
6+6, 9+9…

Every 2 minutes x 10

6 x power clean + 3 push press @ Climbing Heavy

AMRAP 15:00
40 Double Unders
30 DB Renegade Rows @50/35lbs (total reps)
20 Hang Power Snatch @35/25kg
10 Toes to bar

Rx+: @42.5/30kg and 1-5 Ring Muscle-ups after T2B each round

"Grip finisher" ( tähän ei kauaa mee, maks 8-10 min)
4 rds
40 sec dead hang
30m plate carry on fingers
rest 30 sec

men 2x20kg
ladies 2x15kg

-koita mennä kanto UB, mutta jos joutuu ottamaan lyhyen breikin niin se on ok.

1A) T2B 4x10
1B) Dip 4x3

STRENGTH

Back Squat

7-6-5-4-5-6-7

Rest as needed between sets. Increase and decrease the loading.

RPE 4 to 4+

Amrap 20
400m run
20 single arm DB/KB S2OH (10/10)
10 Box jumps

L1: 20/15kg (22,5kg menee myös L1 miehille)
L2: 25/17,5kg

Goal 4+ rds