PERFORMANCE

FOR TIME
250/200m Row/Ski
40 Russian KB Swings (32/24kg)
30 Walking Lunges
500/400m Row/Ski
30 Russian KB Swings
30 Walking Lunges
750/600m Row/Ski
20 Russian KB Swings
30 Walking Lunges

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FITNESS

FOR TIME
250/200m Row/Ski
40 Russian KB Swings (medium)
20 Walking Lunges
500/400m Row/Ski
30 Russian KB Swings
20 Walking Lunges
750/600m Row/Ski
20 Russian KB Swings
20 Walking Lunges

• Bike Erg option double the required metres.
• RPE 7, 15:00 Cap
• Video: https://vimeo.com/903191252?share=copy

3 Rounds :

AMRAP 4
400m Run
...Remaining Time
12 Box Over Jumps 24"/20"
12 Wallball Shots 20/14p

AMRAP 4
Row 500/450m
...Remaining Time
3 Wallwalks
6 Pistols
9 Burpees to Target

- Rest 2 minutes between amrap´s -

Facepulls kumpparilla 5x20

Penkki 3x5x65%, 3x70%, 2x80%

Pystypunnerrus istuen käsipainoilla 4x15
Sotilaspenkki käsipainoilla 4x15
Vipunostot maaten 4x15
-valitse yksi liike (eri liike mitä viime viikolla)

Vipunostot taakse 5x20

Ojentajat kumpparilla 3x12-20

Deadlift ( Neutral Grip / Hook Grip )

5 x 3 @ 75%+ Go Every 2:00

Seated Shoulder Press

10-10-8-8-6-6

Go Every 2:30

Warm up
5 min easy cardio
5 min mobility work for pistol/hspu/ttb
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 pistol squats / box step ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 4-8 strict or kipping hspu / push ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 toes to bars / V-ups
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 4-8 strict or kipping pull ups / hardened ring row
1 min rest bwn "parts"

Alternating DB Z press 3x10
- lepo 2-3min.
- lisää painoa edelliseen viikkoon

Warm up
2 rounds
2 min cardio
10m tinsoldier walk
10m inch worm
15 banded good morning
2 wall walks

Strenght
4 sets
5 deadlift @50-65%
rest 1 min
5-10 z-press with db/kb's (light/mod weight)
rest 2-3 min

Metcon
Emom 12 or 16
1) Cardio Machine x 40 seconds @moderate pace
2) Farmers hold walking lunges x 8-12 reps
3) Cardio Machine x 40 seconds @moderate pace
4) Kipping Pull ups x 8-12 reps

4 deadlifts (47,5/70 kg)
3 hang power snatches
2 overhead squats

Scaled Wod
10 rounds for time:
4 deadlifts
3 hang power snatches
2 overhead squats

35-40 minuuttia hölkkää.