Hybrid Stance RDL: 3 x 8-10. Rest 2:00
- 3 heavy sets this week. Use last week as a guide.

Focus on quality!!! Strict pulls, no kipping and full range of motion!!!
Rest as needed, but max 3min btw sets.

6 Rounds x Every 2:00

1 x Sprint
3 x Broad Jump

Omatoimi :

Sprintti logolta rigin läpi.
Hypyt tasajalkaa, kolme loikkaa jatkumona.

For time;
A.
21 HSPU
21 Burpee box jump over
50 DU's
Rest 2 Minutes
15 HSPU
15 Burpee Box jump over
50 DU's
Rest 1 Minute
9 HSPU
9 BBJ
50 Double unders
TC 11 Minutes

Rest 5 Mins
B.
3 Rounds for time
21/15 Cal Row
15 Power Snatch 40/30kg
9 C2B
Time Cap 26 Minutes (10 mins on B)

Score is two times together, include the 2 Minutes rest and 1 minute but not the 5 Minutes!

Bike as alternative if needed. First come first served on rowers.

Row 30/25 cal
15 Power snatches 40/30
15 c2b or pull up
15 hspu
Rest 90 seconds
Repeat 4 rounds and record time when you finish.

24 Min Cap

3 kierrosta
20 askelkyykky + käsipaino
10-15 etunojapunnerrus

Power clean + Push press
10 min emom
Odd: 6 Power clean
Even: 6 Push press

Clean ladder
Huom: tämä laji on suoraan viikonlopun Kuntokarkelot-kisoista varastettu

For time (5 min time cap)
10 rinnallevetoa 55/35 kg
8 rinnallevetoa 65/45 kg
6 rinnallevetoa 75/50 kg
4 rinnallevetoa 85/55 kg
2 rinnallevetoa 95/60 kg

Urheilija vaihtaa itse painot ja laittaa lukot. Joko kyykkyyn tai raakana.

Skaalattu ja masters
10 x 45/30 kg
8 x 55/35 kg
6 x 65/40 kg
4 x 70/45kg
2 x 75/50kg

Time cap: 5 min

Pause Back Squat
6x3r @ 70% from Back Squat 1RM
2min Recovery
3sec. pause at the bottom

Metcon
12 days of Christmas
For time
1 rope climb
2 power snatches @35/50kg
3 ohs @35/50kg
4 bar facing burpees
5 box jumps @60/75cm
6 Strict HSPU
7 V-ups
8 hang squat cleans @35/50kg
9 ring dips or push ups
10 deadlifts @35/50kg
11 pull ups
1200/1000m rowing/ski or 60/48 cal air bike.

Flow
1st round - 1 rope climb
2nd round - 2 power snatch + 1 rope climb
3rd round - 3 ohs + 2 power snatch + 1 rope climb
4rd round - 4 burpee + 3 ohs + 2 power snatch +1 rope climb...