Shoulder 2.1 30/30 sec, 3 rnds
1) Scapular push-up in ring plank
2) Chest stretching 15+15 sec
3) DKB front rack hold
4) Plate reverse fly in good morning

every 3 min x 4 - tiputusella kaikki toistot
2 (squat clean + jerk) + 2 squat clean + 2 power clean

every 30s x 10 - 60-65%
power snatch + hang squat snatch

every 2 min x 4
2-3 legless rope, päät itse korkeus. Max 10s rest toistojen välillä

4 sets:
6 narrow grip bench press, rest 15s, 1 set medium grip bench press

3 sets:
1 set t2b + 30s weighted plank
rest 2 min

Wu
5 rounds
1 rope
5 hspu
6 cal ski

Askelkyykky
4x 5+5

4 rounds
8 Bench press
10 Seal row

3 rounds
1set Seated Double db press
1set Pull up

Airbike 30min
Penkki
5x5
Double db Seal row
4x10
Every 90sec
1. 2 rope
2. 8 hspu
Core

Wu
100cal airbike
Every 75 sec
1. 8 hspu
2. 2 rope

Bench press
6-4-2 ja 6-4-2

3rfq
10+10 Hidas hauiskääntö
10 ring row ( hitaasti alas)
10 double seated db press

Core

Banded leg dip
Kuminauhaveto lankussa
Soutu sivulankussa R
Soutu sivulankussa L
Taljaveto lankussa R
Taljaveto lankussa L

Wu
10min airbike
Amrap 3x 9 rest 1min
Set 1:
airbike 7cal
7 burbee
Set 2:
Ab 7cal
10 push up
Set 3:
Ab 7cal
15 abmat sit up

Bench press
3x 10

Wu
Bike 200cal
Ä
Core 4 rounds
Panded pallof press L
Side plank roration L
Panded pallof press R
Side plank roration R
Plank 60s

Every 75 sec 8
1. 2 rope
2. 8 hspu

4 rfq
1 set: Käsipaino vinopenkki 20kg
1 set: Seal row 20kg

3 rounds koko jytkettä.

5 min ab
rest 1 min
3 min ab

rest 1 min

5 min ski erg
rest 1 min
3 min ski erg

rest 1 min

5 min vedot 80% sykkeillä ja 3 min vedot 85%.

Core/Shoulder 3.3, 30/20 sek, 3 rnds:
1) Plank KB side transfer + 1 sek hold
2) DB half kneeling windmill R (takajalan puoleinen käsi koskee maata)
3) Segment ring row (lavat, kädet, kädet, lavat, 1 sek stop jokaisessa)
4) DB half kneeling windmill L

every 90s x 6
2 power snatch + 1 snatch 60-70%

emom 8
3 hang power clean + 1 hang squat clean 70% c&j

3 rounds
10 db bench press
10 ring row 1s stopilla

8 rounds - 45s work - 15s rest

bike cal
ski erg cal
row cal
burpee

Puhtaasti sykkeillä. Sykkeet 80-85%.

10min x 6

1.set
1000m bike
10 wall ball 6kg
7 burbee
2.set
500m row
5 kb hang snatch + 5 hang c&j 12kg R
5 kb hang snatch + 5 hang c&j 12kg L
3.set
500m ski
15 abmat sit up
6+6 kb reverse oh lunge 12kg

Syke 75-80%