3 kierrosta aikaa vastaan:

• 5 karhukompleksi (N 42,5kg / M 60kg)
• 500m soutu

(karhukompleksi = raaka rinnalleveto + etukyykky + ylöstyöntö + takakyykky + työntö niskan takaa)

Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

AMRAP 17

20 + 20 Single Arm Swing 24/16kg
30 Goblet Squat 24/16kg
Run 200m

2 x 8 min EMOM

EMOM1.
*Odd min: 1-3 ring MU negatives (kip or jump on the rings, descend slowly)
*Even min: 3-5 strict HSPU

EMOM2.
Odd min: 5 weighted ring dip
Even min: 5 weighted c2b pull ups

Scale MU by keeping the feet on the floor while descend.
Scale HSPU on the box or negatives (kip up, descend slowly)
Scale ring dips: no added weight, static or banded versions. Also push ups can be used.
Scale chest to bar pull up to pull up negatives.

3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell Sumo Deadlift High Pull
1c) Barbell Curls
1d) Barbell Strict Press
1e) Sit-ups

• Don't stress about counting the reps today, just work consistently.

20m Prowler push,
10 Bench Press,
10 KB/DB Row.
1-2min rest between movements

1-Arm DB Rows: 3 x 25 ea. Rest 60s.

*These are meant to be done with same DB used in the Metcon – or lighter if needed

2 rds:
15 Power Cleans (50/35kg)
15 HSPU
+
2 rds:
21 Wall ball
21 Burpee

(Time cap: 10min.)

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 10 Pendley Row
2) 5-15 Strict Ring Dip
3) 10-20 GHD Sit-Up

RPE 3-4

Metcon:
1000m run
30 Wallballs
1000m run