Deadlift

1 x 10 @ 55%
1 x 6 @ 65%
1 x 4 @ 75%
1 x 2 @ 85%
3 x 1 @ 90%

Go every 3:00

Level 1.
E4M x 5
20/15 cal row

10-12 burpee plate jump

Level 2.

E4M x 5
18/13 cal row

6-8 burpee plate jump

Rpe 4

Ideana mennä kovaa, mutta vauhdin täytyy säilyä treenin loppuun asti. Jokaisen intervallin jälkeen täytyy jäädä vähintään 2min lepoa. Skaalaukset: row - cal burpee - reps minim 6

5 rounds for reps:

• 20s. DB Thrusters max reps

40s. REST

• 20s. Box over Jumps max reps

40s. REST

• Go Hard

Push press 4x8 - AHAP!

Strength (load)

5 sets of 8 weighted front rack lunges + 4 High box jumps. Rest 3:00 between sets.

Score: total KG lifted.

Metcon (time and load)

In 12:00 minutes 21-15-9 reps for time of:
Thrusters 40/30kg
Burpees

In the remaining time build up to a heavy thruster.

Score = time and load.

Accessory:

Spend 20-30 minutes stretching

Metcon (quality)

EMOM for 18 minutes of:

1: 7 DB Ground to OH
2: 7 Burpee box jumps
3: 14/11 Calories row

M: 15kg DB’s 24” box
N: 10kg DB’s 20” box

4x
3min ON/90sec OFF

Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar

AMRAP 36

Row 7k
Remaining time :
Bike Erg Calories

Split as you like

3 kierrosta

8 tempausote maastaveto, tempo 3110
4+4 jakokyykky tangolla, tempo 2110
1min lepo