5 kierrosta

12 maamiinakiertoa
10 vasarakääntö

Laadukkaasti, ei aikaa vastaan. Liiku kuitenkin liikkeestä seuraavaan sujuvasti.

Penkki max8 (5-8 ylösmenosarjaa ja nouse max8-toistomaksimiin, myös ylösmenosarjat "kaseina")

Kulmasoutu käsipainolla 5x8-15 / käsi

Ojentajat kumpparilla 5x12-20

Kohautukset käsipainoilla 2x20-30

2-3 rounds
banded monster walking 12+12m
ring rows x 10-12
banded good morning x 10-12 (green)
rest 2-3 min

Max weight for the Bear Complex

Complete as clearly separate movements:
- Power Clean
- Front squat
- Push Press
- Back squat
- Push Press from behind the neck

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Post three heaviest successful attempts

Accessory work for core

2-3 rounds, rest as needed

1) 10-15 Sit-Up
2) 60-90 sec Plank Hold

Focus on quality!

50 UB DUs
20 T2Bs
20 push presses 50kg/35kg
20 front squats 50kg/35kg
20 HSPUs
12 min time cap

Endurance WOD AMRAP 40 min

For 40 minutes in teams of 2:

3 000 m row
200 m KB farmers carry 32/24 kg
100 Double unders

Share the work. One works, one rests.

CONDITIONING

Row 10-20-30-40-50-40-30-20-10 cal
Devils Press 10-8-6-4-2-4-6-8-10

Start with rowing 10cal, then 10 DP, next row 20cal and 8 DP...Final round with 10cal Row and 10 DP

Men 22,5kg
Women 15kg

RPE 3-4

Steady pace with rowing, hit same Watts each round. Use row as active recovery. DP unbroken

GYMNASTIC CONDITIONING

Strict TTB + Kipping TTB

5 sets, rest as needed between. First 3-10 strict TTB and then 3-10 kipping TTB. Unbroken sets. Pick a rep scheme with RPE 4 (2-4 reps in the tank).

30s. On, 30s. Off for 12min
Heavy Push press
Airbike for calories

Barbell must stay off the ground the whole 30s. period.

Intensity level 4