Strength:

Deadlift

5-5-3-3-3-1-1-1

4 Rounds for Time
Row 400 Meters
20 Walking Lunges
20 DB Renegade Rows @50/30lbs (total)

• 20:00 Cap

1a) Strict Chin-ups: 5 x 5. Rest 30s.
- Options: add weight, bodyweight, partner assisted

1b) Reverse Grip Banded Pushdowns: 5 x 10-20. Rest 30s.

Matti & Teppo
Fight for reps

0-2 BIKE
2-3 Rest
3-5 Kbs
5-6 Rest
6-8 Partner wall balls
8-9 Rest
9-11 Burpee box jumps
11-12 Rest
12-14 Thrusters 25/35
14-15 Rest
15-17 DB snatch
17-18 Rest
18-20 Row
20-21 Rest
21-23 HPC 30/40
23-24 Rest
24-26 HR Push up
26-27 Rest
27-29 SKI

Tuesday metcon

AMRAP 10 min

Complete as many rounds as possible in 10 minutes of:
RX:

7 HSPU
1 rope climb

Scaled:

Complete as many rounds as possible in 10 minutes of

5 box HSPU / 7 knee push-ups
1 rope climb, lying to standing

30 rounds for time of:
5 Wall ball shots, 20/14 p
3 Handstand push-ups
100/70kg power clean 1 rep.

TC 30 min

Work on your weaknesses for 20 min.

It´s almost competition time!

6 Sets:
Set 1: 3 FS + 4 BS @ 70%
Set 2: 2 FS +3 BS @ 75%
Set 3: 1 FS + 2 BS @ 80%
Sets 4-5-6: 1 FS + 1 BS @ 85%

• After front squat go straight into back squat.
• Rest 2-3min btw sets.
• % of FS 1RM

EMOM 5:
3 Power cleans @60/42kg

Rest 3

EMOM 5:
3 Power cleans @80/55kg

• try to go tng! 💪🏼

1-Arm DB Rows: 5 x 8-10 each. Rest 60s.