CONDITIONING

“Legs like noodles”
For time
9-7-5-3 Sandbag/Slamball Squat
27-21-15-9 cal Airbike/Wattbike/C2 bike

Overall RPE 4

First 9 squats, then 27cal, 7 squats and 21cal…

Use a heavy loading. Try to hit all squats unbroken. If you don´t have a heavy bag/ball you can do zercher squats with barbell.

AMRAP 30:00
30m Sledpush
30m Farmer Carry
30m Stone Carry or Heavy Sandbag or DBall Carry
30m Double Overhead Carry (KBs, DBs or Plate)

• Rest between stations approx 1:00

STRENGTH

4 rounds, rest as needed

1) 5 Back Squat
2) 5 Weighted Pull-Up
3) 5 Bench Press

RPE 3+ to 4

Try to add 5-10% compared to last week

Maastaveto max1
Reverse hyper 50-100 toistoa "omalla painolla"
Vatsarutistukset jalat suorana/leveällä 50-100 toistoa

Kyykky max1
Band-pull-aparts / facepulls 100-200 toistoa
Tasapainolankkuja 2-3 sarjaa

For time:
3 Rounds of:
1600m Run
10 Alt. KB power cleans + Thrusters 24/16kg
30 Abmat sit-ups

Into Finisher:
500m Row
10 Burpee box jump overs

Four rounds

12/side Single leg deadlift w/2kb
8+ Hanging leg raise

Moderate weight

Rest 90s between sets

Accessory work

3 rounds for ”pump”

12 Bicep curls with barbell (3 sec tempo down)
Rest 30 sec
12 Triceps with band
Rest 1 minute

Optional Accessory:

CONDITIONING

10-15min Easy Aerobic Exercise with nose breathing only

RPE 2

Optional Accessory

GYMNASTIC STRENGTH

E2MOM x5

1-2 Skin the Cat, remaining time easy Airbike/Bike with nose breathing only. Start with Skin the Cat.

RPE 2-3