EMOM 12 ( Work 0:45 / Rest 0:15 )

1 minute : Ring Rows
2 minute : Box Step-Ups
3 minute : Sit-Ups
4 minute : Wallsit

Shoulder Press + Push Press

6 x ( 4 + 2 ), building Heavy

Go every 3:00

AMRAP 10

30 Air Squats
40 Sit-Ups
7 Pull-Ups

Raaka te riip ap+Vapu+Vala
4sarjaa
-3+3+3 @60%

Pystypunnerrus te-otteella syväkyykyssä
3sarjaa
-8 @tanko

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-65-70-70% of 1rm
rest 2-3 min bwn set
Strict Press 4x5reps@60-65-70-70% (start each rep as single/pause on front rack)
rest 2-3 min bwn set
Thrusters 5+5+3+2+1 reps @70-80-85-90-100% of 1rm
rest as needed bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 12 deadlifts + 9 hang power cleans + 6 push jerk @60/42.5kg (add +5-10kg to barbell from last time)
2) 40 sec of fast ski erg
3) amrap of squat cleans
4) rest minute

25min laadukkaasti

2-3 taitoliikettä
90s kevyt kone

Pystypunnerrus 3x5x70%

Pystypunnerrus vastaotteelle 3x20

Ojentajat taljassa/kumpparilla 3x10-15 / käsi
-yhdellä kädellä

Pystysoutu käsipainolla 3x20 / käsi
-yhdellä kädellä

"Sharing is caring”

YGIG
40 min AMRAP:

40 front squat 70/50
27 Clean & Jerk 70/50
2 bar muscle up

Sing ”happy birthday”

3x 6 V0

Kulmasoutu tangolla
Hauiskääntö
Ranskalainen punnerrus