Warm up
2 min air bike
2 min ski erg
2 min jump rope
10 push up to downdog pose strech
5+5 lunge elbow strech
1:00 plank hold
1:00 cossack squats slowly

Strenght
Tempo Back Squat 3x8-10 reps (3sec down, 3 sec up) @30-40% of 1rm
rest 2 min bwn
Tempo Bench Press 3x8-10 reps (3sec down, 3 sec up) @30-40% of 1rm
rest 2 min bwn

Metcon
4 sets
1.5min air bike
1 min double unders
0.5 min max reps air squats / push ups
start new set always when air bike is free (3 person per bike)
2 sets air squats and 2 sets push ups

tabata tuck/ hollow hold

Penkki 2x4x87,5%

Pystypunnerrus 4x6x45-50%

Vipunosto sivulle 3x12-20 / käsi
-yhdellä kädellä
-koko setti yhteen putkeen käsiä vuorotellen

Facepulls 4x25

For time:

00:00
50 DU
20 ttb
10 burpee box over

06:00
50 DU
15 ttb
15 burpee box over

12:00
50 DU
10 ttb
20 burpee box over

Target under 2-3min, time cap 4min / Scaled 30 DU / TTB 15-10-5

EMOM x 8-12
1) machine
2) 5 snatch pull + 5 muscle snatch + 5 hang snatch
3) machine
4) 5 snatch balance + 5 ohs + 5 s pause bottom of squat

Bench Press

3 x 3, same weight across ~75%
3 x 2, same weight across ~ 85%
4 x 1, building

Go every 2:30

3x10 box step up
* -lepo 2-3min
-vakiopaino (2DB)
-lisää painoa edelliseen viikkoon*

Tiimissä "Triple 3"

3000m Row/Ski 6000m Bike
300 DU
3mile RUN (8x risteykselle ja takaisin)

2-4hlön tiimissä, toistot saa jakaa miten vaan

TC: 48min

Complete 10 minute emom of
x thrusters
x chest to bar pull ups

Complete both movements each minute, each movement has to be equal reps eg. 6 and 6.

Report score as total reps.

Close Grip Floor Press
Build to a heavy 3 over 6 sets. Rest 2:00
– Sets of 5,4,3,3,3,3