• 100 Banded Leg Curls each leg

8min AMRPAP
5 deadlifts 125kg/100kg
50 DUs
10 T2Bs

For time:
Run around the box
50 Double Unders
40 Wall Balls
30 Deadlifts 80/60kg
20 Toes-to-bar
10 Burpee Box Jumps
5 Front Squats 80/60kg
10 Burpee Box Jumps
20 Toes-to-bar
30 Deadlifts 80/60kg
40 Wall Balls
50 Double Unders
Run around the box

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

week 3
bk squat(15)

Metcon/Rx(15)
5rds
5 pull up/c2b
10 pistols/goblet lunge
15 kbs 70/53/35
rest 5

max cal row(1)

Finisher
barbell quad smash
30 band pull aparts
2x :30 plank
50 oblique crunch

800 Meter Run
50 Overhead Squats (20/15)
800 Meter Run
50 Thrusters (20/15)
800 Meter Run
50 Front Squats (20/15)

Back Squat 3x10 smooth moderate weight

EMOM 6

Minute 1 – 8 Supine Ring Row
Minute 2 – 30 sek Suora Lankku - kokeile lisäpainoja yläselkään!!

Merkkaa kilot lankun lisäpainoista

2000m row

Metcon:
3 rounds for time
25 wall balls
20 burpee box over
15 T2B

40-60min (easy aerobic pace)