9x
2min ON/2min OFF

3x8m Shuttle Run
+
A) 10 Wall Balls + Max Cal Row
B) 10 Box Jump Overs + Max Cal Bike
C) 10 DB Snatches + Max Cal SkiErg

Viikko 41 (3/3)
Treeni 1 (Upper str + Metcon)
Warm Up
3 rounds
1:00 cardio machine
5 inch worm with push up / push up to downdog / burpee (joka kiekka eri)
5 tempo ring row / jumping pull ups
10 gtoh + halo with plate
then warm up for press and pull ups

Strenght
3 sets
4-6 shoulder press @75-85% of 1rm (1-2RIR)
rest 1 min
4-6 weighted pull ups
rest 2-3 min

Metcon
Every 3 min for 18 minutes (6 sets)
rounds 1-2-3: (10/12 calories row + 6-8 double kb/db thrusters )
rounds 4-5-6 : (10/12 calories machine + 4-6 burpee pull ups)
voit aloittaa kummasta vaan!
go fast on cardio and use heavy db/kb's on thrusters! RX weights 16/24 kb or 15/22.5kg db's.

Voit laittaa kommenttia treenistäsi alas, esim. kierros ajat intervalleihin ja suorituspainot mitä käytit voima/kunto-osiossa sekä tehdyt toistot.

E3MOM 15

1= 5 Deadlift + 3 Hang Power Clean + 1 Push Jerk

Increase weight each set

Start @50% of 1rm Jerk
Go as unbroken as possible

2 kierrosta 30s max reps 30s lepo
(2min lepo kierrosten välissä)

1) Boxihyppy
2) Tempaus raakana riipusta (kevyt paino)
3) Istumaannousu
4) Tuplat/sinkut

Floor Press
10-8-6-6-6 building in weight. Rest 2:00

Use your strongest grip position today.
Hip lift? No rep!

1.6km Run
Then 6 Rounds YGIG
24 DB front squats 2x22.5kg/15kg
8 Bar MU
24 Devils Press 2x22.5/15kg

TC 30 Mins

Try to pair up with someone who will use the same weights and scaling!

weighted pull ups 4x5x30%

20/10s kuppipito

4x 8min ON/90sec OFF

Teams of three

A) Echo Bike —>
3x8m Shuttle Run + 10 Box Jumps + 3x8m Shuttle Run —>
Rest

B) Row —>
3x8m Shuttle Run + 10 Wall Balls + 3x8m Shuttle Run —>
Rest

C) BikeErg —>
3x8m Shuttle Run + 10 KB Swings + 3x8m Shuttle Run —>
Rest

D) SkiErg —>
3x8m Shuttle Run + 10 DB Snatches + 3x8m Shuttle Run —>
Rest

2 x 12:00 AMRAP with partner
rest 2:00 between them

A)
3 Power Snatch @60/42.5kg
6 Kipping Pull-ups
9 Air Squats
*One partner completes a full round at a time

B)
3 Push Press @60/42.5kg
6 Push-Up
9 Deadlifts
*One partner completes a full round at a time