Deadlift

4x4

E3MOM / 2-3 + RIR / not too heavy

A) Thruster
8-6-4-2-1 for load
Go every 3min

B) Bar muscle-up practise

Every 90s for 4 rounds
1. Set of bar muscle-up + 10-15 wall ball
2. 18/14 cal erg
3. Set of toes to bar + 8-10 burpee to target
4. 18/14 cal erg
5. Rest

Front squat

6-6-4-4

E3MOM / 2-3 REP IN TANK

*full foot, use straps

3x2@85%, sn-%, rest btw sets 2min

Warm Up
2 sets
5 inch worm + push up
:30 bar hanging
10-15 banded good mornings

Metcon (zone 2) (time cap 50 minutes)
3 rounds
3-4 min rowing + 30-50m sandbag carrying bear hug
3-4 min ski erg + 60-80m farmers walking
3-4 min air bike / bike erg + 3-5 wall walks
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

Warm Up
5 min mobility
2 sets
5 clean grip deadlift
5 hang muscle cleans
5 pause front squat
5 push press with pause at top
1-2 min cardio

Strenght
10-8-6-4 reps of
touch n go power clean&jerks @45-65% of rm pc&pj
rest 2-3 min bwn sets
Pause FS (2-3sec) + FS 5x1+2 reps @60-80% of 1rm front squat
rest 2 min bwn set (pause is in bottom of squat)

Metcon
Tabata of
odd : kb swings @24/16kg
even : wall ball shots @9/6kg
4 times both movements

Warm Up
2 rounds
2 min cardio machine

4 inch worm with push ups
4 russian baby strech
8 burpees
8 romanian deadlifts with barbell
8 thrusters

Strenght
Deadlifts 5x5reps, building in weights
perform 8-12 push ups right after deadlifts
rest 2.5-3 min bwn sets

Metcon
For time
10-9-8-7-6-5-4-3-2-1 reps of
Box Jump/step ups, step down
Wall Ball Shots

10x 3min

A)
7/9 Cal
7 T2B / Istumaannousua
7-10 Seinäpalloa

B)
8 Tempausta riipusta (2×KK/KP)
6 Boxin ylitystä
6-8 Burpeeta KP:n yli

-Kerran setti läpi, loppuaika lepoa
-Vuorotellen A ja B, jokaisesta setistä tulisi jäädä vähintään 1 minuutti lepoa

1) AMRAP 18:
3min erg
6-8/6-8 hanging KB knee lift
10-12 superman raise
25s+25s CPH plank hold

2) AMRAP 18:
3min erg
15m plate weighted bear crawl
10 miniband shoulder press
30-60s active hang

KB knee lift:

Miniband press:

AMRAP 7:
1min easy erg
8 scapular pull up
10m bear walk + 10m reverse bear walk
10 alt. cossack squat