Maastaveto Max3
-eli kolmen toiston sarjoilla päätyyn asti, tavoite 92,5-95%
-kunnon palautukset, lopussa vähintään 5min

Etuheilautus 3x20
-kevyt/palauttava

Vatsarutistukset 3x20
-kevyt/palauttava

2) 4 rounds for time
20 cal airbike
12 box jumps 60cm/50cm
12 kettle bell swings 32/20kg

For time with a partner :

1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
Timecap: 35 mins

FRAN:
21-15-9
Thruster@43/30kg
Pull up

Kelly in a boat:
500m row
30 box jump @60/50cm
30 wall ball @9/6kg

Back squat 10-8-6-4-2 reps

For time:
15-12-9
Push Press @60/42.5kg
21-15-9
C2B Pull-ups
*300/200 Meter Row after each set

Rx+: @70/52.5kg, 9-6-3 Ring Muscle-ups instead of CTBs
TIME CAP = 15:00

Extra:
Banded Y-T-A-T: 3 x 8. Rest 60s

Penkki 4x4(+)x80%
-viimeisessä sarjassa max.toistot

Etukyykky 5-8x5
-eli nousu kovaan vitoseen

Pystysoutu + punnerrus 5x15

Hauiskääntö 3x20

2 - 4 rounds :

40 single unders
20 L-Sit Ups w/ Plate
12 KB Swing, Light

10 rounds
3 heavy deadlifts use around 70%-80% of your 1RM
10+10 m single arm farmers carry use kettlebell wight from 24kg to 40kg

DELOAD

Accessory
3 rounds for quality
10-12/side banded external rotation
10-12 lateral raises

6x
2min Row
2min Ski - BikeErg - Echo Bike
2min Rest