Juoksu n. 45 minuuttia.

Juokse 30 min kevyesti

Lopuksi 4x60m spurtteja, kävelypalautus.

EMOMx8

1) 20-50 DU
2) 3-10 hspu or Db stoh

Teams of 3-4

4 x 7 Min AMRAP (with 1:30 min REST between AMRAP's)

A. "Sledge Hammer"
P1 Sled push
P2 Run with odd object (sledge hammer)
P3 (and P4) Rest

B. "Car Tyre"
P1 Tyre flip -> Tyre jump -> Tyre Burpee
P2 Run with odd object (car tyre)
P3 (and P4) Rest

C. "Sandbag"
P1 Sled drag
P2 Run with odd object (sandbag/weight vest)
P3 (and P4) Rest

C. "The spada"
P1 Farmers carry
P2 Run with odd object (Spada with 2.5/1.25 kg of "cowshit")
P3 (and P4) Rest

Person 1 does it's station movement until relieved by P2.
Person 2 runs around the parking 1 round with it's stations odd object.
Person 3 Rests until P2 is finished with the run.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

CLEAN WAVES 1/4
every 90s

Reps
3-2-1
3-2-1

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Idea, että lisäät painoa joka sarjaan ja toinen "aalto" raskaampi kuin ensimmäinen.
Jos teit ekan sarjan esim:
60kg, 65kg, 70kg niin toinen aalto:
62.5kg, 67.5kg, 72.5kg

Tällä viikolla fiilis, että joka sarjaan jää pari toistoa varaa

3-4rounds:

4 OHS (2s pause)
10 snowangel

For total Load:

5 sets of 5

Deadstop

• Athlete can build or use the same weights across all sets.
• Rest as needed btw sets. -Score: Enter loading for all 5 sets. Overall Score will be the sum of total weight.

3 rounds for quality
10/10 Side Plank Crunches
30sec Hollow Hold
30sec Superman Hold
20 Russian Twists (1=1)
1min Sorenson Hold

EMOM 10
1 Pause Front Squat, pick load
- Go by the feeling
- Pause 3-5sec at bottom

4 sets of 4 Muscle Cleans
- Go by the feeling
- Rest 2min btw sets.

AMRAP 18

500m Row
30 Push Press
100 Double Unders
500m Row
30 Front Squat
100 Double Unders
500m Row
30 Thrusters
100 Double Unders

BB 42,5/30kg