16.8 Perjantai
You Go I Go
42 – 30 – 18
Fatbar Deadlift @88/68
Hspu
*Skaalaa Hr Push Up
42 – 30 – 18
SandBag Over Shoulder @50/35
Burpee Over Sandbag
42 – 30 – 18
Dual Kb Thruster @2×20 / 2×12
Pull Up / Ring Row
- 35 Min Cap
You Go I Go
42 – 30 – 18
Fatbar Deadlift @88/68
Hspu
*Skaalaa Hr Push Up
42 – 30 – 18
SandBag Over Shoulder @50/35
Burpee Over Sandbag
42 – 30 – 18
Dual Kb Thruster @2×20 / 2×12
Pull Up / Ring Row
DL 2@60% 2@70% 2@80% 2@85% 2@90% 2@92.5-95% *Go Every 2min Press 3×2 @87.5-90% *Go Every 2 min Every 30sec x 20 (10min) 2 Bar Face Burpee + 1 Cluster @mod heavy
Find Heavy 1 rep Bench Press (15 min) ¨Michael Kiefer¨ 20 Min emom 5 Bench Press @65% päivän maximista 8 Hand Release Push Ups Jos olet ninja niin skaalaa push upit -> hspu
Front Squat 3-3-3 @82.5-87.5% 1-1-1@90-95% Go Every 2:30 Metcon 21 – 15 – 9 Deadlift Squat Clean STOH @60/40 10 min cap
Sumo Deadlift 5×3 5 RFT: 12 Burpee 21 Boxjump
MAANANTAI Shoulder Press 5×2 Ring Dip 3×9 TAI Support Hold 3x50s 3 RFT: 60 Double Under 20 Hang Clean TIISTAI Back Squat 9×1 10min AMRAP: 10 Burpee 20 Wallball KESKIVIIKKO Clean + Hang Clean + Jerk 5x 1+1+1 6min AMRAP: 18 KB Swing 12 Boxover TORSTAI Muscle Up progression Parimetcon: 10min AMRAP: 6 Burpee 3…
”Deload” Week Tempo Floor Press 5 sec alas 3 sec stoppi. Räjähtävä työntö 6×2 @moderate Metcon 21 – 15 – 9 Push Press @50/35 Bar Over Burpee