Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-6-6-6 reps @60-65-70-75-80% of 1rm
perform 12-10-8-8-8 reps american kb swings right after
rest 2-3 min bwn sets

Metcon

20 min amrap with partner
32/24 calories of rowing or 24/20 calories air bike
24-30 db bench press
16-20 toes to bars OR V-ups
you go, i go!

3 rounds for quality:
6 BB Z-press @ RIR 3
8 DDB bent over row @ moderate
8+8 KB split stance rotations

KB split stance rotations:

12 x 20s on/10s off:
1) hanging L-sit hold
2) plate tuck-up
3) plate twist

tuck-up:

AMRAP 7 mins
1 Wall Walk
2 Bar Muscle-ups/ strict pull up / burpee pull up
10 Double Unders / 2x single under
2 Wall Walks
4 Bar Muscle-ups
20 Double Unders
3 Wall Walks
6 Bar Muscle-ups
30 Double Unders
...

Continue adding 1 Wall Walks, 2 Bar Muscle-ups, and 10 Double Unders until time expires.

1x [ 1 Power Clean + 1 Hang Squat Clean ]

Build to heaviest complex of the day!
--then--

5 x 1+1 @ 80-90% of the heavy set
Go every 90" !

Penkki max1

16x 2min ON/1min OFF (2 Rounds)

A) Calories @Bike

B) AMRAP of
7 Toes-to-bar
7 Pushups

C) Calories @Row

D) AMRAP of
7 Double DB Thrusters
7/7 Double DB Hammer Curls

E) Calories @Echo

F) AMRAP of
7 Ring Rows
7 Situps

G) Calories @Ski

H) AMRAP of
7 Wall Balls
7 KB Swings

Back squat

10-8-6-4

E3MOM / 2-3REP IN TANK

Max reps of unbroken butterfly pull-ups.

Level 1.
AMRAP20
2 ring mu
4 hspu
8 kb swing @32/24kg

Level 2.
AMRAP20
2 bmu
4 hspu
8 kb swing @32/24kg

Level 3.
2 jumping bar mu
4 hspu with abmat
8 kb swing @24/16kg

Rpe 4

Hero wod Nate on taitopainotteinen treeni, joka yhdistää voiman, taidon sekä kestävyyden. Jokainen valitsee sellaiset skaalaukset, että pystyy "liikumaan" ja säilyttämään hyvän intensiteetin koko treenin ajan. Skaalaukset: rmu - bmu - jumping bmu hspu - with abmat - pike hspu - ddb push press kb swing - paino