Shoulder Press 10x3 @75%

5 - 5 - 5 - 5 - 5

3 rep reserve every set

CONDITIONING
“Gauntlet” (30min AMRAP: Jackie+Karabell+Max reps of Cindy in the remaining time)

1000m Row
50 Thruster 20/15kg
30 Pull-Up
Then
10 rounds: 3 Power Snatch + 15 Wallball
Then remaining time max rep of 5 Pull-Up + 10 Push-Up + 15 Air Squat

Target: 5+ rounds of Cindy. Tailor the loadings if needed to keep you moving.

Use only one barbell.

Loadings:
Rxd: 50/35kg
Masters: 40/30kg
Advanced: 60/40kg

This can be done with a partner as well, go “IGYG” and keep up a solid pace when working!

3 - 3 - 3 - 3

Good morning 5x8
7/10 RPE

You can super set these if you don't have much time.

30 Min EMOM

1. Row 15/10 CAL
2. 3-5 MU or 1-3 rope climb
3. 5-10 T2B
4. 15-20 wall ball
5. Rest

EMOM 25 min

1) 6-10 Strict C2B
2) 50 Double unders / practice
3) 12 push ups
4) 12 alt. Pistol squat
5) rest

4 Sets of:
8-12 Inverted Rows
4-0-X-1
8-12 DB Bicep Curls
4-0-X-1

• Rest 1:30 after both movements

6 x alkavalla 90s

1. käsilläseisontapunnerrus/karhupunnerrus/etunojapunnerrus
2. leuanveto tiukkana

Valitse helpohkosti toistettava toistomäärä liikkeisiin

team metcon:
double angie:
for time:
200 pull ups
200 push ups
200 sit ups
200 squats