4x4, nousu V1

RX:
EMOM15
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:
EMOM15
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

Aikaa vastaan:

25 Seinäpalloa
5 Raakariveä
20 Seinäpalloa
5 Raakariveä
15 Seinäpalloa
5 Raakariveä
10 Seinäpalloa
5 Raakariveä
5 Seinäpalloa
5 Raakariveä

55/45kg

TC: 15min

EMOM x 5 MINUTES
5-7 Strict Dips: Ring, Bar, Banded, Between Box, Box

• RPE 5, Sustainable result each set

RX
7 ROUNDS FOR TIME
7 Shoulder to Overhead @60/43kg
7 Up-Downs To 15cm+ Target
7 Chest to Bar Pull-Ups

Timecap: 12 mins

SCALED
7 ROUNDS FOR TIME
7 Push Press @light
7 Up-Downs with Proper Jump or Target ( use plate)
7 Kipping Pull-Ups / Jumping Pull-Ups
Timecap: 12 mins
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Ws
10/10 Single Arm Banded Rows
10/10 Single Arm Banded External Rotations
-Rest as Needed b/t Sets-

Every 2min for 12min (6 sets):
2 Clean Pulls @100-105% of Clean 1RM

PERFORMANCE
7 ROUNDS FOR TIME
7 Shoulder to Overhead @60/42.5kg
7 Up-Downs To 15cm+ Target
7 Chest to Bar Pull-Ups

---

FITNESS
7 ROUNDS FOR TIME
7 Push Press @light
7 Up-Downs with Proper Jump or Target
7 Kipping Pull-Ups / Jumping Pull-Ups

• RPE 8
• Video: https://vimeo.com/850472253?share=copy

RX
FOR TIME
250/225 Cal Row/Bike or 200/175 Ski/Assault Bike
- Every 3:00 starting at 3:00, complete 15 Push-Ups + 15 Sit-Ups.

SCALED
FOR TIME
200/150 Cal Row/Bike or 175/125 Ski/Assault Bike
- Every 3:00 starting at 3:00, complete 8 Push-Ups / Incline Push-Ups + 12 Sit-Ups.

Timecap: 22 mins

Metcon (time)

4 Rounds for time:
14 Power cleans 50/35kg
28 Pistols, alt legs.

Timecap: 16 minutes

Thruster 3 x 3, climbing. AHAP! Tavoitteena raskaampi paino kuin viime viikolla.