4x 2+2 @70-75%

For time, 3 rounds
10 back squats 100kg/75kg
14 push ups
14 pull ups

30 Shoulder press 50/30kg
30 Front squat 70/50kg
30 Power cleans 70/50kg
For Time

3 Kierrosta aikaa vastaan:

500m juoksu (Risteykselle ja takaisin)
10+10 Kp/Kk tempaus

Choose the right rep scheme, according to your max reps. Last set is always max reps, but you should be able to hit at least the marked number of reps. Comment how did it go and the number of reps on the final set.
Go back to day 4, if you couldn't finish it!

7 sets of Bench Press
Set 1: 4 @75%
Set 2: 4 @80%
Set 3: 4 @80%
Set 4: 4 @84%
Set 5: 4 @84%
Set 6: 4 @86%
Set 7: 4 @86%
- Rest 2-3min btw sets

Partner workout
AMRAP 20
10 lunges
8 plate ground to overhead 15/10
6 down up

You go / I go full rounds

"Metcon (time)

For time:
9-15-21-27 Thrusters 40/30kg
27-21-15-9 Toes to bar

Räätälöity:
9-15-21-27 Thrusters 30/20kg
27-21-15-9 Leg raise

Timecap: 14 minutes."

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"Winter War:n yksi karsintalaji. Tavoitteena on tehdä annetut liikkeet mahdollisimman nopeasti alta pois tai vaihtoehtoisesti päästä 14:00 minuutin aikana mahdollisimman pitkälle.

Vaihtoehdoiksi on annettu variaatiot, jotka olivat tarjolla karsinnoissa. Leg raisessa jalat käyvät lantion linjan yläpuolella. "

3x

2 sets of each
4min ON/2min OFF
A) Row
B) Ski
C) Bike

1A) Back squat 3x2x90%
1B) Strict HSPU 3x10