Strength (load)

Floor press 3 x 10, AHAP.

Metcon (reps)

”Rankel”

Complete as many rounds as possible in 20 minutes of:
6 Deadlifts 100/70kg
7 Burpee pull-ups
10 Kettlebell swings 32/24kg
200m run

For time:
10 HSPU
15 Deadlifts 115/80kg
25 Box jumps 30/24”
50 Pull-ups
100 Wallball shots 20/14lb
200 Double-unders
750m row, damper set 10

4x10min ON, 1min OFF

1) bike
2) row
3) ski
4) echo

(4min easy, 1min moderate/fast)

EMOM x32

1) 6-16cal row
2) 3-6 D-ball to shoulder
3) 6-16cal bike
4) 5-15 pull up

6min AMRAP
2, 4, 6, 8... T2B
10 Seinäpalloa

2min lepo

6min AMRAP
2, 4, 6, 8... Etukyykkyä 45/35kg
10 Istumaannousua

25 Minutes for Quality :

30-45 Sec. Sorensen Hold
30-40 Reps. Plank Hip Taps
45-60 Sec. Barbell Frontrack Hold 80/60kg
15-20 Partner Assisted weighted Sit-up
5-10 Rower Slide Ab.

6x
2min ON/2min OFF

A) 20 Wall Balls + Max Cal. Row
B) 20 DB Snatches 22,5/15kg + Max Cal. Bike/Echo C) 20 Box Jump Overs + Max Cal. Ski

Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1

• Raaka tempaus riipusta (N 30kg / M 42,5kg)
• Bar-over-burpee

Power Snatch for load: #1: 5 reps