Teams of 2/3

75 Db snatch
50 Db squats
75 Cals
(9min cap)
-2 min rest-
50 Deadlifts 50/35
25 Burpee box overs
50 Cals
(7 min cap)
-2 min rest-
25 Power cleans 35/25
50 Kbs
25 Cals

Warm Up
Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.90 min setti,

Metcon
Treshold Cardio
A) 2 rounds
2-minutes: Cardio machine @ easy pace
2-minutes: 2-4 bar mu or 6-10 C2B OR pull ups, go every 30-40 sec
2-minutes: Cardio machine @ easy pace
2 minutes : 4-6 high box jump overs , go every 30-40 sec

B) 2 rounds
2-minutes: Cardio machine @ easy pace
2-minutes: 5-10 toes to bars , go every 30-40 sec
2-minutes: Cardio machine @ easy pace
2 minutes : 5-10m hsw or 2 wall walks , go every 30-40 sec

C) 2 rounds
2-minutes: Cardio machine @ easy pace
2-minutes: 5-10 wall ball shots, go every 30-40 sec
2-minutes: Cardio machine @ easy pace
2 minutes : 2-4 sandbag cleans , go every 30-40 sec

Fiiliste ennakkoon missä liikkeissä teet 4 sarjaa ja missä 3 sarjaa jotta osaat huomioida myös
kokonaisvolyymin. Kardiolaitteeksi suosittelen tänään row/ski/bike erg linjaa.
OPTIONAL 2 MIN REST BWN ROUNDS
eli yks setti on 16 min, 2 kertaa putkeen sama kierto. sit vasta seuraavaan osioon.

4 rounds
7 low Bar c2b with pause at top
20-30sec arch hold

4 rounds
10+10 landmine row
20 banded hip hinge

4 rounds
10 banded bent over row
12 DB’s bicep curl

EMOM x 12:00

Min 1: 30s Devil's Press (2x22,5/15kg)
Min 2: 30s Double Unders
Min 3: 30s Renegade Rows
Min 4: 30s Cal Row/Bike/Ski/Shuttle Run 10m

Extra:
Weighted Frog Pumps: 3 x 20. Rest 60s

Teams of three

"Cash In" 300 DU

100 Cal Row
100 WallBall 9/6
100 KB Swing 32/24
100 TTB
100 HSPU
100 DeadLift 100/70
100 CTB
100 Thruster 50/35
100 Burpee Box Jump Overs
100 Goblet Squat 32/24

"Cash Out" One Mile Run ja kaikki juoksee (1600 m)

Rx´d

3rounds:
10m kb fr walking lunges @24/16kg´s
10 burpee box over
10 c2b

rest 5min

For time:
20m kb fr walking lunges
20 burpee box over
15 bmu

Scaled

3rounds:
10m farmer walking lunges @24/16kg´s
8 burpee box over
8 pull up

rest 5min

For time:
20m farmer walking lunges
16 burpee box over
16 c2b / or pull up

Target under 6min / time cap 8min / scale rep shceme if needed / askelkyykyt ja burpee tasaisella vauhdilla ja haasta itseäsi gymnastics liikkeissä, kuitenkin siten, että se ei katkea

Warm Up
2 rounds
2 min fast walk/jog to light run
2 min easy to mod bike erg
5-7 romanian deadlifts
5-7 hang power cleans
5-7 push press (pause at top 1-2 sec)
20-30 controlled mountain climbers

Strenght
TNG Power Clean + Push Jerk 4-5x8-10 reps @50-55% of 1rm pc&pj
rest 1.5-2.5 min, SET MUST BE UNBROKEN AND TOUCH N GO
Deadlift 10-8-6-5-4 reps@50-58-65-70-75% and 3x2 reps@80-90%
rest 1.5-2.5 min bwn sets

Metcon
Emom 20-28
1) 45s moderate/fast run
2) 8-12 strict hspu (ub or in 2 sets)
3) 45s moderate/fast bike erg
4) 10-15 ghd sit ups

Optional Accessory Work
2-3x12-15 shoulder flyes with plates
2-3x 12-15 band pull aparts with pause
2-3x 24-30sec of knee tuck hold from pull up bar
rest as needed

3-4 rounds:
15 Ring Push-ups (palms facing)
10 DB Crossbody Hammer Curls
15 Seated DB Skull Crushers
10 Incline Dual DB Row

For time:

50 wallball
30 ttb
30 bar facing burbee
30 ttb
50 wallball

For time Scaled:

30 wallball
15 ttb
30 bar facing burbee
15 ttb
30 wallball

Target under 12, Time cap 16min

Tempo Front Squat

3-3-3-2-2-2, every rep 1. sec on bottom.

Go Every 2:30