Metcon (quality)

EMOM for 10 minutes:
1) 10-20 Calories bike
2) 10-20 Thrusters

Rest 2:00 min.

EMOM for 10 minutes:
1) 10-20 Calories row
2) 10-20 CTB pull-ups

"STAND TALL"
FOR TIME
2001m Row/Ski/4002bike
-Into
9 ROUNDS
11 Deadlifts @70/47kg
11 Box Jumps @60/50cm
11 Kipping Pull-Ups/jumping pull up
-Into
2001m Run

Timecap: 40 mins

AMRAP 5

5 thruster@40/30kg
25 DU

AMRAP x 20 MINUTES
3:00 Bike/Ski/Row/Run
10/10 Single Arm DB Push Press @ moderate
5 Leg Lowers with 3s down 3s up tempo each rep
20 Up-Downs

• RPE 5, Take it easier today

Aikaa vastaan:

50 Thrusteria 25/20kg

TC: 8min

Deadlift 4x3 @82,5%+

Max rep back squat with bodyweight or 50% of max back squat (take smaller)

2 Rounds :

13 Minutes Bike
Rest 0:30
13 Minutes Row
Rest 0:30

16min

2 raaka rinnalleveto @70-80%
25/20cal laite rauhallisesti

Voit tarvittaessa lisätä painoa tangossa, jos rive tuntuu terävältä.

RX:
EMOM20
1. 8-12 C2B (1-2 sets)
2. 5-15m HS walk
3. 8-10 Alt. renegade row
4. 10-15 T2B (1-2 sets)
5. Rest

Scaled:
EMOM20
1. 8-10 Pull up (1-2 sets)
2. 2-3 Wall walk
3. 8-10 Alt. renegade row
4. 10-15 Leg raise or knee raise (1-2 sets)
5. Rest

RPE 3.5