Parin kanssa 30min amrap:

• 5000m soutu
• max reps tuplanaruhyppy

Vain toinen parista soutaa tai hyppii kerrallaan. Voi jakaa miten haluaa. Tulos on tuplien määrä.

A) Power snatch + overhead squat
3x 3+1
3x 2+1
3x 1+1
@70-90% 1RM

B) 3 rounds
12 back rack reverse lunges (alt.)
6-8/side one arm supported DB row
Rest 1min

PERFORMANCE
EMOM x 10 MINUTES
MIN 1 - Max Set of Strict Pull-Ups*
MIN 2 - Rest

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FITNESS
EMOM x 10 MINUTES
MIN 1 - Max Set of Strict Banded Pull-Ups*
MIN 2 - Rest

*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
- RPE 5

Superset
4 sets

1 1/4 Chin-ups x 4-6.
Rest 45s.
Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
Rest 45s.

• Scale with regular chin-ups, partner assisted chin-ups, or self-assisted on rings
• Improve from last week if form allows.

Deadlift against a band
Build to a 1RM. Rest 3:00
- Goal: small PR
- Option: 5 x 5 with moderate weight.

12 Front Squats @70/50kg
12/9 Calorie Row/Bike
9 Front Squats
9/6 Calorie Row/Bike
6 Front Squats
6/4 Calorie Row/Bike

• Goal: HARD effort
• Rx+: @80/55kg
• TIME CAP = 6:00

Barbell Glute Hip Thrusts
4 x 8-10. Rest 90s
– 2-3 Warm-up sets
– Go HEAVY

PERFORMANCE
FOR TIME
60/50 Cal Bike/Row/Ski
50 Back Rack Alt. Lunges @42,5/30kg
5 Rope Climbs
50/40 Cal Bike/Row/Ski
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike/Row/Ski
30 Back Rack Alt. Lunges
3 Rope Climbs

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FITNESS
FOR TIME
50/40 Cal Bike/Row/Ski
40 Back Rack Alt. Lunges @30/20kg
1-3 Rope Climb or Half Climb or 8 x Floor to Stand
40/30 Cal Bike/Row/Ski
30 Back Rack Alt. Lunges
1-2 Rope Climb or Half Climb or 6 x Floor to Stand
30/25 Cal Bike/Row/Ski
20 Back Rack Alt. Lunges
1 Rope Climb or Half Climb or 4 x Floor to Stand

• RPE 7
• Video: https://vimeo.com/861209350?share=copy

Farmer Carry 4 x 100 Meters. Rest 90s
- Increase from last week
+
Barbell Side bend 3 x 6-8 each. Rest 60s.
- Keep hips fully extended in the frontal plane
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups @heavy DB, box 61/51cm
21 Anchored Sit-Ups

Video: https://vimeo.com/775726478