Voima
E2MOM, 4rds
1-2xKB Thruster 8-10

2rds:
KB side bending 12+12

Metcon
For time:
30cal ergo
21 back squat
30cal ergo
15 back squat
30cal ergo
9 back squat

Penkki 2x4x75%

Kapea penkki 5x10-15
-joka sarjan jälkeen: Pystysoutu käsipainoilla x 20

Vasarakääntö istuen 3x15-20 / käsi
-yhdellä kädellä

In Pair

4x 8min Max Calories
(1min rest)

Row
Bike
Ski
Echo

3-4×3@70%, fs-%, rest 2-3min

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

Warm Up
2 sets
2 min cardio
5+5 single leg rdl
5+5 kb hang snatch
10 goblet squats
5 burpees

Strenght
Double KB Hang Snatches 3x4-6 reps @16/24kg's
rest 2 min bwn sets
Double KB Front Squat 3x8-12 reps@16/24kg's
rest 2 min bwn sets
3x 8-12 Tempo Push Ups + 8-12 romanian deadlifts with 15/22.5kg dumbbells
rest 2 min bwn sets

Metcon
Emom 20
1) air bike x 20 seconds @fast pace
2) box jump overs x 8-12 reps @60/75cm
3) row x 20 seconds @fast pace
4) kb swings x 8-12 reps @16/24kg
5) ghd sit ups x 8-12 reps

AMRAP 10

10/8 Calories Any machine
10 Push-Ups
10 Ring Rows
20 Air Squats

max cal soutu 10 minuutissa
Jokaisella alkavalla minuutilla 5 thrusteria 2x22,5/15 käsipainot.
Tuntuu pahalta, pitää tuntua pahalta. Thrusterit tultava terävästi putkeen.

Shoulder Press

5 x 5, building heavy

After each set 5+5 One Arm DB Row

Go every 3:00

Front Squat

2 x 3 @ 70%
2 x 2 @ 80%
3 x 1 @ 90%

Go every 2:30