Maastaveto 5x6x75%

Kyykky 3x3x70%

Kohautukset tangolla 3x15
-karkea arvio 25% maven maksimista

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 20% bs-%

3x3@last week drop sets 95%, fs-%, rest btw sets 3min

EMOM30
1) Row
2) HS walk
3) 20 air squat
4) bar/ring MU
5) Rest

Kulmasoutu käsipainoilla 3x20
-🍑 kiinni seinässä

Penkki 3x8x60%

Etuheilautus 1x50

Ojentajat kumpparilla 1x50

Vipunosto eteen levypainolla 1x50

Kulmasoutu käsipainolla 1x50 / käsi

Warm Up
2 rounds
2 min cardio
5-10 burpees
12-16 step back lunges / walking lunges
:30 double db/kb front rack carrying

Strenght
Double DB Front Rack Lunges 2x16+2x12 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
16 min emom :
1) Burpees x 6-12 reps
2) Rowing x 30 seconds (moderate/fast)
3) Push Ups x 8-14 reps
4) Air bike x 30 seconds (mod/fast)

Tempaus

3x5 ~75%

EMOM 40 (0:45 / 0:15)

1) Air bike for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

Overview. This is a slight variation of the classic “Mikko triangle”. This is our final week, which means it’s time to see what you’ve got!
Adaptation. Improve your aerobic capacity and durability.
Pace. Start with the fastest pace you think you can hold onto for the whole time. Then hold on to it!
Session RPE/Feel. 9/10, this session should start feeling “ok” and then build in difficulty all the way through to the end with increasing fatigue.

INGRID

10 Rounds for time:

3 Snatch

3 Burpee over barbell

RX 40/60 kg, skaalaa tarvittaessa- tee hyviä tempauksia!!

Penkki käsipainoilla 3x8-15

Pullover 3x20

Ojentajat kumpparilla 3x20

Vipunostot sivuille 3x20

Hauiskääntö tangolla 5x10