LONG RUN 60min slow and steady. Take a few breaks along the way, do some active stretches!

Bench Press 1RM

1 x 8 x 50%
1 x 6 x 60%
1 x 4 x 70%
1 x 3 x 75%
1 x 3 x 80%
1 x 3 x 85%
1 x 2 x 90%
1 x 1 x 95%
3 x 1 x max

Send off 3:00

Front Squat 4 RM

1 x 10 x 40%
1 x 8 x 50%
1 x 6 x 60%
1 x 4 x 65%
1 x 2 x 70%
1 x 2 x 75%
1 x 2 x 80%
3 x 4 x max.

Send off 3:30

Emom 19x joka 3min lähtö + 1min lepo

Koneella kalorit

Tee kalorimäärä, jonka uskot pystyväsi tekemään joka kierros.
Vauhti saa olla hengästyttävä, mutta ylläpidettävä.

Välinevapaa:
Vaihda kone burpeeseen esim. 10 toistoa

25 minutes Quality:

10 Strict TTB
5 Deadlift @ 70%
5 Weighted Dip

rest 2:00 btw movements

A) Ring dip technique

B) 3 rounds
6-8 strict ring dip
8-10 bent over row

C) Accumulate 1,5-2min / movement with partner
1. Ring support hold
2. Ring bottom hold
3. Rings to chest hold

4RFT:

Row 1000/900m
Bike 2000/1800m
20 Toes To Bar

Warm Up 12 min.

Row 1000/900m

remaining time

15 KB Swing
5 Strict Pull Ups
10 Push Ups
5 Squat Box jumps

30 Min for quality
800m jog
30m Lunge
100m+100m single arm farmers walk
800m jog
30 air squat
100m+100m single arm front rack carry

GYMNASTICS FOR QUALITY 30 MINUTES:
12-16 alt Pistols
5-10 Strict Chin ups
3 Skin the cats
10-15 V-ups
8-10 Deficit Push up (plates)