Metcon (time)

5 Rounds for time:
10 Strict pull-ups
20 DB Thrusters 22,5/15kg DB’s
20 Burpees over DB’s

Timecap: 20 minutes.

FINISHER
3 SETS
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
*Complete each set w/ a slightly different grip.

AMRAP 14 IGYG

5 Pull-Ups
10 Push-ups
5 Deadlifts 100/70kg

Full round, then change.

Deadlift

4-4-4 TnG
1-1-1 ( RIR 1-2 )

Go Every 3:00

PERFORMANCE
3 ROUNDS FOR TIME
400m Run / 1+½ Stairs
21 Overhead Squats @35/25kg
6-12 Strict Handstand Push-Ups

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FITNESS
3 ROUNDS FOR TIME
400m Run / 1+½ Stairs
21 Front Squats @ light
12 Pike Push-Ups / Push-Ups / Knee Push-Ups

• RPE 9
• Video: https://vimeo.com/861208782?share=copy

Row Max Calories ( Work/Rest 1:1 or with partner )

1 Minute : Damber 10/8
1 Minute : Damber 8/6
1 Minute : Damber 6/4
1 Minute : Damber 4/2

Back Squat ( RIR 2-3 )

5-5-3-3-2-2

Go Every 3:00

A) Every 2,5min for 5 sets
3 back squat @75-85% 1RM

B) 3 rounds for quality
10-15 DB pull-over
10-15 seated banded pull-down
10-15/side ext. shoulder rotation

For time
Buy In: 400m Run
+
21-15-9 reps of
Deadlifts 100/70kg
Box Jumps
Toes-to-bar
+
Cash out: 400m Run

Mave pausella 5x5 70-75%
Sivukyykky 2x8/ jalka
Pullover kuminauhalla 2x15
Sivutaivutus tangolla 2x30/puoli
Alataljaveto kuminauhalla 3x10-12
I-Y-T 3x10/ asento