Metcon:
“Fran”
21-15-9
Thrusters 42,5/30
Pull ups

"4 on 1"

For time, without rest btw girls

"Isabel"
30 Snatch 60/42,5kg

"Fran"
21-15-9
Thruster 42,5/30kg
Pull up

"Grace"
30 Clean & Jerk 60/42,5kg

"Diane"
21-15-9
Deadlift 100/70kg
Handstand push up

3 rounds
200m row
10 C2Bs
15 kb swings 24kg/16kg

Back Squat 4x5x60%

1.5 mile run
150 Burpees
30 minute cap

Route: run to track thru main bridge and run 3 laps, on final lap return thru small bridge to the right and back to BM room

*Score: add 2 seconds to your time for each burpee NOT completed if you did not finish in time cap.

Pacing is crucial for this workout, make sure you have plenty of fuel left when you come back in from the run for your burpees. When doing burpees you may find that instead of jumping your feet in, you can step feet in one at a time to also feel less fatigued/winded on those 150 reps. Recommend to break up into small sets , 10-20.

40min for quality

• 1: Sandbag carry on shoulder (switch shoulder every 25m)
• 2: Row
• 3: Bear crawl (hips low)
• 4: L-sit hold
• 5: Rest

Work 2 min at each station.

Keep a steady pace. No rest between stations.

Shoulder press 5x6
-varaa 2 / lisää viime viikkoon
-tauko 2min

3 x max reps on strict chest to bar pull up.

Use any grip.

The result is the total reps completed.

Scale with a rubber band.

1) Zercher Box Squat: 6 x 3. Rest 2:00
– Build to a moderate set of 3 in 6 sets.
– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.

5-4-3-2-1min

Row
Assault

Alternate machines. First 5min with rower and then 5min with assault. 4min and 4min…

RPE 3

OR aerobic exercise of your choice!