On the minute for 4 rounds
1. 40s max. cal echo bike / bike erg
2. 40s max. cal row
3. 40s max. reps shuttle run (1= 7+7m)
4. Rest

Score = total calories and reps from all rounds

BS: 3x5

AMRAP8:
6 DB/KB goblet cyclist squat
6+6 banded woodchop
30s plate hollow hold
-> hollow hold:

WEIGHTLIFTING (3/3)

Panda Pull 5x3 video

RPE 3+ to 4

Concentrate on your timing! Relax your arms, “jump” and pull under.

DELOAD WEEK

A) Speed & agility ladder drills

B) 8 sets snatch complex
1 pause power snatch
1 pause deep power snatch
1 pause squat snatch

*2s pause on catch
*Weights 50-70% 1RM snatch

SATURDAY SMASH

2 rounds: 2min ON/1min Off

1) c2bike
2) plate GTOH
3) row
4) plate thruster
5) ski
6) plate russian twist
7) echo
8) plate reverse lunge
9) up&down
10) DU / SU

tulos total reps/ @20/15kg

3 x e3m:
6-8 *Barbell bent over row @ RIR 1-2
6-8 medball DDB incline bench press @ RIR 1-2
medball bench:

*2s eksentrinen vaihe

15 minutes of :

3 Negative Pull-Ups
5 Front Rack Sots Press
1:00 Dual KB or DB Front rack hold, as heavy as possible

Metcon (reps)
AMRAP in 4 minutes of:
Row 250m
12 Burpees
ME Thrusters 20/15kg

Metcon (time)

5 Rounds for time:

10 DB Deadlifts
10 DB Hang power cleans
10 DB Front squats
10 DB STOH

M: 22,5kg N: 15kg DB’s

Timecap: 12 min