Optional Accessory

STRENGTH

3 rounds, rest as needed between

1) 10+10 DB Lateral Raise video
2) 10+10 Meadows Row video or DB Row

RPE 3+ to 4

Optional Accessory

CONDITIONING

With nose breathing only:

5min Row
5min Ski
5min Airbike

RPE 2-3

Penkki 3x3x80-85%
Dippi 5x5
Vipunostot sivuille 5x12-20

EMOM 40
1) BikeErg / Echo Bike
2) SkiErg
3) Row
4) Rest

Start with a cal of your choise and try to add 1 cal each round

Teams of 3
Athlete 1 Run 300m (käytävä)
w/sandbag
Athlete 2 performs an amrap of
2 x Rope Climbs
6 x HSPU
12 x Pistols alt
Athlete 3 performs an amrap of
Squat snatch (60/40)

EMOM 10

2-3 Rope Climb

8 OHS

40% 1 RM OHS

EMOM 10

3-5 HSPU

5 Front Squat + 5 Back Squat

40% 1 RM Front Squat

Lämmittely:
3 krs.
5 Etukyykky
5 rive riipusta
5 Pystypunnerrus
5 takakyykky
5 niskatyöntö saksiin
15+15 Pidgeon pose 10+10 Scorpion

Rive polvelta + etukyykky + työntö
(1+1+2)x70x6
(1+1+2)x76x5
(1+1+2)x81x3
raakarive puolesta reidestä + rive taskuilta, suoraan tiputuksesta + raakatyöntö

(1+1+1)x3x73%
(1+1+1)x3x78%

Etukyykky
3x75%
3x80%
3x85%

Legless rope climb 6x1
Back squat 5x5

5x5

By feel, good technique!