5 x 3 @75%
*Perform 20-30 sec (weighted) wall sit btw sets
*Every 2 min

3 x 5 @85%
*Every 90 sec

3-10reps
Bench press (14 -15 mins )
- build up to a heavy triple and then back off to a set of 10.
- rest 2 mins btw heavy sets
- shoulder width grip

3 x 6:00 EMOMs; Rest 2:00 between each

A)
MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead @85/60kg
MIN 2 - :40 Max Up-Downs
B)
MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead @60/43kg
MIN 2 - :40 Max Up-Downs
C)
MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead @43/30kg
MIN 2 - :40 Max Up-Downs

Warm Up
3 rounds
1 min row or bike
10 sots press with barbell / stick and plates
50 single unders
20 Mountain climbers

Strenght
Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
rest 1.5-2 min bwn sets
Snatch Pulls 3x5 reps @95-100% of 1rm snatch
rest 2 min bwn sets

Metcon (Chipper)
For time with partner
200 double unders / 400 single unders (max 4 min) (you go, i go)
60/80 cal ski or row / 50/70 cal air bike (you go , i go)
40 syncro v-ups / alt leg v-ups
30 syncro burpees
20 syncro thrusters @35-40/25-30kg

time cap 15 mins.

5 x 3 @80%
*New Set every 90 sec

Valitse 2 liikettä treeniin:

25min laadukkaasti
X-liike
X-liike
90s Kone

Partner workout

In 20min
90 DB snatch 22,5/15
80 box jump
70 DB hang power clean & jerk
60 DB box step over
50 DB cluster
AMRAP row for calories

Share repetitions with partner

16 min EMOM
1 min Max cal row drag 10 / 8
1 min OFF

PERFORMANCE
AMRAP x 20 MINUTES
400m Run / 1.5 x Stairs
20 Plate Ground to Overhead @ 20/15kg
8/8 Lateral Box Step-Ups @61/51cm
200m Run / 1 x Stairs
10 Hand Release Push-Ups
4/4 Plate Overhead Box Step-Up

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FITNESS
AMRAP x 20 MINUTES
300m Run / 1 x Stairs
16 Plate Ground to Overhead @ 15/10kg
12 Alt. Box Step-Ups 51/45cm
150m Run / ½ x Stairs
10 Push-Ups / Incline Push-Up
4/4 Plate Overhead Box Step-Up