Metcon (time)

3 rounds for time of:
15/12 Calories bike
15 Overhead squats 40/30kg

Accessory:

DB Bench press, 4 x 10 - heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom

Rest 1-2 min between sets

Metcon (time)

21-15-9 reps for time of:
Thrusters 40/30kg
Calories row

Timecap: 6 minutes

Accessory:

4-5 sets of 20 (10/10) Front rack lunges with KB’s - light to moderate
4-5 sets of 20 Reverse hypers - light to moderate

Metcon (time)

3 Rounds, every 10:00:
40 Wallball shots 20/14lb
30 Toes to bar
20 Clean and jerks 50/35kg

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed

Skill - HSW

Metcon (reps)

AMRAP in 15 minutes of:
15m HSW (7,5m+7,5m)
25 Sit-ups

Tailored version for HSW:
20 Shoulder taps
4 Wallclimbs

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

2x 12min Emom

1) 5-15 T2B
2) 6-12 Boxin ylitystä

2min tauko

1) 10-17 CAL
2) 6-8 Raakatempaus riipusta (kevyt/keskiraskas)

1 Squat clean with 2s pause above the knee
1 Squat clean
1 Split jerk
@70-75% of 1RM

Huom! Sama kompleksi kuin viime viikolla mutta prosentit nousevat. Nousu 75-80% asti ja sillä 3-5 työsarjaa. Sarjat pitää olla teknisiä! n. 2min levot sarjojen välissä.

5 Giant Sets x Every 4:00

8 Chest Supported Dumbbell Row
10 Biceps Curls w/ Barbell

Score : DB`s

As many rounds As possible in 7 minutes :

12 Hang Dumbbell Snatch 22,5/15kg
12 Weighted Box Step-Ups 22,5/15kg

"ELIZABETH" (PERFORMANCE)
FOR TIME
21-15-9
Cleans @60/42.5kg
Ring Dips
- Option for Power Clean or Squat Clean in today's workout.

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"ELIZABETH (FITNESS)"
FOR TIME
21-15-9
Power Cleans @60/42.5kg
Hand Release Push-Ups

• RPE 8
• Compare also here and here

In teams of Three:
Row 300kcal,
150 Thruster (40/30kg),
150 Push-Up,
150 Sit-Up,
150 Burpee Box Over