On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

3 kierrosta aikaa vastaan:

• 400m juoksu
• 10 leuanveto
• 10 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)

Row 2km (Bike 4km)
Run 1,7km
50 x Burpee to plate

Timecap 6min/station,
3min rest between station

21-15-9
Row (cal)
Toes-to-bar

21-15-9
Wall Balls
Box Jumps

21-15-9
KB Swing 24/16kg
Burpees

21-15-9
Pull Ups
Pistols

21-15-9
DB Snatch 22,5/15kg
Push Ups

Shoulder press
3x3r @ 85%
Rest as needed.

Tuesday metcon

Row 6 x 30sec for meters

Rest if needed between sets.

All in! Heavy breathing!

6 sets:
Bench Press x 4/4/3/3/2/2 @ 20X0
Rest 10s.
Bent Over Rows x 3

REST ~ SETS 120s./120s./120s./180s./180s.
(Loads 4 x 75%/ 3 x 85% / 2 x 92-95%)

Kaveri varmistaa nostot!!

3 rounds for time

Use bouble kb
RX 16kg/24kg
Scaled 12kg/16kg

10 kb deadlift
10m farmer carry
10 double kb swing
10m farmer carry
10 front squat
10m farmer carry
10 double kb hang power clean
10m farmer carry
10 STOH
10m farmer carry

If and when you drop the kettlebells do 20 wallballs.
6/9kg

Inspired by Korjaamo games.

Work 40s, Rest 20s
1. Ski
2. Push Ups
3. KB Swing
4. Ring Row
5. Bike
6. Jumping Lunge
7. Sled Push
8. Wallball
9. Sit Up
10. Row
11. Hang Clean + Press w 2 DBs
12. L-Sit
13. Good Morning
14. OHS
15. DU
16. Hollow Rock

For Time, Using A Single Dumbell/Kettlebell:
10 Weighted Pull Ups
40 Overhead Lunges
10 Weighted Pull Ups
40 Snatches (alternating)
10 Weighted Pull Ups
20 Overhead Squats
10 Weighted Pull Ups
10 Turkish Get Ups
10 Weighted Pull Ups