“Rowing Kelly”
5 Rounds of
Row 500/400m
30 Box Jumps
30 Wall Balls

Open gym

STRENGTH
1) Wide Stance Box Squat: 8 x 3 @55-65% of Back Squat 1RM, every 60s.
- Parallel Box

2) Seated Dynamic Box Jumps: 5 x 3, every 60s.

3) Make sure weight is good to go for the Metcon.

METCON
"Crazy Train"
Details there

EXTRA CREDIT
5 Minutes of World's Greatest Stretch

3 x 4
( You Choose the weight)

B. (15-40)

Deficit HSPU:
5x3
Rest 2-3min...

• Ohjeistus:
• Progressio jatkuu... Lisää korotusta/haastavuutta edelliseen kertaan.
• Etene nousevilla korotuksilla tai samalla korotuksella kaikki sarjat.

For total time
42 Wall Balls
21 Toes-to-bar
21 Power Cleans 50/35kg
21 Push Press

Rest 3min

30 Wall Balls
15 Toes-to-bar
15 Power Cleans
15 Push Press

Rest 3min

18 Wall Balls
9 Toes-to-bar
9 Power Cleans
9 Push Press

3 Rounds for quality
20s. Hollow body hold
10 Hollow b. leg lift
20s. Superman hold
20 Russian twists
10+10 Side lifts

Sumo Deadlift: 5 x 3. Rest 2:00

Build up to a moderate weight!
Take 3-4 sets to build to work weight
Reset on each rep
Goal: Maintain great form.

C. (40-60)

3 Rounds for time:
75 Double Unders
50 Wallball
25/20 cal Row

(Time cap: 18min.)

Options:
Bike erg: 25/20 cal
Air bike: 22/17 cal
Air runner: 22/17 cal

• Ohjeistus:

• Etene maltilla, mutta vältä turhaa huilaamista. Etsi tasainen tahti ja pidä se. Skaalaa toistoja tarvittaessa esim. 50-35-15/12.

Bulgarian split squat
4x10+10r
Rest as needed.