Accessory
3 rounds
6-8 romanian deadlifts @30-40% of 1rm dl
6-8 Front Rack Step ups R/L (light weight) same leg first all 8 reps
rest 2 min bwn

For time:
21 Clusters (60/40kg)
42 Bar Facing Burpees

Timecap: 8 mins

1 to 20
Deadlift 60/45
Push-up
For time

“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