10min buy in: Satulaton pyörä/Echo Bike

40min amrap
45 wallball 6/9
100 box step overs 2x12/16kg
24 clean+fs 45/60

10min Cash out : Satulaton pyörä / Echo Bike

Hauiskääntö + pystypunnerrus 5x10
-joka sarjan jälkeen band-pull-aparts x20

Käsipaino-/kahvakuulasoutu 4x15/15
-vuorotahtiin

Vipunostot taakse/sivuille/eteen 3x20/20/20
-kierros yhteen putkeen

Kiertolankut 3x20/20
-ylävartalon kierrolla

SitUps 3x15 / ”puoli”
-vain toinen jalka tuettuna

Kapea penkki 70%x Amrap

2-3sets:

10-15 snowangel
30+30s side planks

CLEAN COMPLEX

6-8sets:

1 hang squat clean + 1 front squat + 1 jerk FIND HEAVY!!

Warm Up
2 rounds
2 min ski erg, 2nd round rowing @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
5 supersets of :
3 Pause Bench Press + 3 weighted Strict Pull Up
2-3 min rest bwn sets
start at 60/30% of 1rm and build up 5% on bench and 5-10% with pull ups on each set
going heavy at the end but not to maximum. ens viikolla kisat niin pitää jättää varaa.

Metcon Prep
2 sets
1-3 bar muscle ups / c2b pull ups
2 devils press, first round lighter, second rx
6/5 calories ski erg
4 weighted box step overs, first round lighter, second rx
rest 1-2 min bwn sets

Metcon
30 min emom
1) bar muscle ups or c2b pull ups x 4-8 reps
2) devils press x 3-4 reps @rx db's
3) 12/9 calories ski erg
4) weighted box step overs x 8-10 reps with rx db's
5) rest minute

4x6+6

3x Max Reps Strict Handstand Push-ups

• Scale as needed

Mark the total number of reps

2-3sets:

3-10 strict pull up
10 barbell good morning

For time:

10m kb fr walking lunge@24/16kg
10m hs walk/ 3 wall walk
15 ttb

10m kb fr walking lunge
10m hs walk/ 3 wall walk
12 ttb

10m kb fr walking lunge
10m hs walk/ 3 wall walk
9 ttb

TARGET UNDER 6min, TIME CAP 9min / SCALE WEIGHT OR REP SCHEME IF NEEDED

6-8sets:

3-4x 1 power snatch + 2 hang power snatch 70-80%
3-4x 1 power snatch + 1 hang power snatch 80-90%