15min

7 1-käden käsipainotempaus riipusta
15m askelkyykkykävely 1 käsipaino kädessä

Tempo Front Squats 30X0

7x3@55-65%

SO 2:30

AMRAP 7

40 Du´s
3 Squat Clean 60/45kg
8 Bar Facing Burpees

Power Snatch + Overhead Squat

5sets of 2 + 3.

• Adding weight if form permits. Rest 90s.

CONDITIONING
Thruster Wave

4 rounds, every 90sec (one round is 9+6+3 reps)

1) 9 reps
2) 6 reps
3) 3 reps

Overall RPE 4, very heavy breathing.

Try to add 5-10% compared to last week.

Bar from the ground. On 3-2-1-Go do9 thrusters and rest the remaining time from 90sec. Next set is with 6 reps, rest the remaining time again and final last set is with 3 reps. Use 3 barbells if possible for different loading. Total of 4 rounds.

Amrap 11
20/16 cal Ski/row
15 Russian KB swings heavy
1 rope climb
rest 30 sec
-goal 3+ rds

Sumo Deadlift

5-5-5-5-5

(50-60% deadlift)

5 x 3 reps V1
-every 2 minutes
-sama paino joka sarjaan

Push Press

5 - 3 - 1 - 5 - 3 - 1 - 5 - 3 - 1

Add more weight every set.

SO 2:30

Metcon (quality)

20 min for quality of:
10m HS walk
2 Rope climbs
10m HS walk
20 Sit-ups

Accessory:

Strict pull-ups 4-5 sets with 1-2 reps left in the tank. Scale to ”Aussie pull-ups” if you can’t do regular pull-ups
Ring dips 4-5 sets with 1-2 reps left in the tank. Scale to ring push-ups/regular push-ups if you can’t do ring dips.