Start up(15)
roll low back, glutes(4)
2 min hip opener

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Power(15)
Floor press 5x3@80% of one rep max

Fitcamp
30 mountain climbers-run-30 jax-run-30 lunges-run 30 kbs x5

Metcon(15)
50 wallballs 16/12
30 hrpu
10 ttb
30 push press 75/55
50 front squat 75/55

Metcon-comp(15)
70 wallballs 20/14
50 hspu
30 ttb
10 strict pull ups

Finisher
30 t raise
20 side plank punch through
60 rtw

5 rounds, rest as needed:

1) 10m Double KB Overhead Walking Lunges
2) 5-10 Strict C2B

RPE 3-4

Take 20 minutes to build today’s Heavy
Bench Press x 1

6 kokeilua vähintään

Tee kakkosia alkuun ja sitten 90% jälkeen pelkkiä ykkösiä niin alkaa Max löytyä - kaveri varmistaa nostot :)

A. AMRAP 4 min
20 Ring rows
20 push ups

B. AMRAP 4 min
15 Russian KB swings
15 goblet squats

C. AMRAP 4 min
10 Double DB cleans
10 Double DB push press

D. AMRAP 4 min
5 burpees
5 V ups

• 3 min rest in between AMRAPs

10 min EMOM
1)15 cal rowe
2) 12 burpees

4 Rounds of 30s work/30s rest:
1a) Side Plank (15s each)
1b) Banded Pull-aparts x Max Reps

8 Backsquat
16 kb snatch
x 3

8 OHS
16 kb swing
x 3

8 Deadlift
16 pistol squat
x 3

Result: quality!

E2MOM for 6 Rounds
6-8 Kipping leg raises
4 TGU w. KB/DB

1)
25 minutes for the following complex
Snatch + Hang snatch + Two ohs
2)
15 minutes for a heavyish ohs triple

Every 2:00 x 6 Rounds:
250 Meter Row
Max Kipping Handstand Push-ups Until the 1:20 Mark