2x 12min Emom

1) 3 Mavea 65-70%
2) 30s Bar facing burpee

3min tauko

1) 3 SHSPU
2) 30s Tuplaa/Sinkkua

3 kierrosta aikaa vastaan:

• 800m soutu
• 50 selänojennus
• 50 istumaannousu

For Time
40-30-20-10
Wall Balls (9/6kg)
Butterfly Sit-ups
Calorie Row/Bike/Ski
Walking Lunges

– Goal: Sustainable/consistent pace.
– Break sets of sit-ups and WBs into small sets

TIME CAP = 30:00

Extra:
C2 roll out
3 x 8 reps , Rest 60s

A,
Build up to work weight in 5-7 mins

B,
EMOM 10 mins
Deadlift 3 reps
- use about 80% of 1 RM
- good form
- full reset btw reps

Front squat 6x6x65%

5x3 pocket snatch

Every 3min x 4

4 deadlift V.2-3

Bench Press
8 x 3. Every 60s.
- These are speed focused reps, so pick a weight that avoids grinding.
- Grip your choice today

AMRAP 4:00
wall ball @9/6kg
Rest 60s
AMRAP 4:00
Burpees with Jump to 15cm Target or similar
Rest 60s
AMRAP 4:00
Cal Row/Bike/Ski
Rest 60s
AMRAP 4:00
Push-ups

Rx+: Strict Handstand Push-ups for push-ups
Can complete in any order!

Build to a Heavy Single