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.

3 rounds/athlete (12min/team) then switch station.
A.
1min Row
30 Push-ups
30 Hollow rocks

B.
1min Ski
30 Air squats
30 Back ext

C.
1min Assault bike
30 Box jump overs

D.
1min Run
30 KBS (US) 24/16kg
30 DU

1 machine/team. Once you finish the 1min conditioning, continue and finish the rest reps and rest the remaining time, before it's your time to go again. Scale the reps if needed, so that you have at least 45sec rest/round.

Boksikyykkyä, Reverse Hypers, Hip extensiot ja metcon.

AMRAP 4:
2, 4, 6, 8.....
- BOB (Bar Over Burpees)
- OHS 43/30kg
- Pull-ups

Rest 4

AMRAP 4:
2, 4, 6, 8.....
- BOB
- OHS 43/30kg
- Pull-ups