Maastaveto 3x2x90%

Apuliikkeet Sali:
-raakarive/tempaus 5x5 kevyt/tekniikka (HUOM TÄMÄ 1.LIIKE)
-reverse hyper 50-150 toistoa

Apuliikkeet Masters Sm:
-etukyykky 3s stopilla 5x5x60% (HUOM TÄMÄ 1.LIIKE)
-suorinjaloin mave sumolla 5x8

-Hollow- ja teräsmiespidot
-Kippitekniikka
-Etunojapunnerrustekniikka
-Rengassoututekniikka
-Lankkutekniikka

15 min EMOM

*5-10 ring row

*30 plank hold
*15-30 DU tries or single unders

100m run
10 knuckle draggers
10 heel grab
10 side lunge
10 pik-n-grass
10 squats
10 mclimbers
10 push ups
10 hollow rocks
1:00 min samson stretch

Workout(15)
Amrap 15
10 hang cleans 75/55-challenge-115/75
30 jump rope-challenge-double unders
10 pull ups-challenge-chest to bar

Opt(12)
Iso-core
4 giant sets
21's curl
12 overhead tricep extension
12 bent over row
21 flutter kicks
-work up to heavy clean
-200m on the 2:00 x4
-5x5 back extension

Finisher
50 russian twist
1:00 min IT stretch

400m run

5,4,3,2,1

Thrusters 61/42.5kg

Muscle ups

400m run

*Ring or bar muscle ups

With running clock:

For time (tc 25min)
300 m Run
21 Back squat @ 60% of 1RM
21 Pull-ups
21 Front squat @ 60% of 1RM
21 Pull-ups
300 m Run
21 Back squats @ 60% of 1RM

For time (tc 15min)
5 rnds:
20 Abmat sit-ups
3 Clean&Jerk (ahap)

For time (tc 15 min)
9-6-3
Squat clean (ahap)
Box jumps 60/50 cm

5x10m rubberband run with partner

EMOM 20:

20s ON / 40s OFF

1. Jumping Lunge
2. Slamball from chest high to wall
3. Lateral box shuffle
4. V-up
5. Rest

100m run
10 knuckle draggers
10 heel grab
10 side lunge
10 pik-n-grass
10 squats
10 mclimbers
10 push ups
10 hollow rocks
1:00 min samson stretch

Workout(20)
6rds
6 db strict press 35/25-50/35-challenge-strict hspu
12 step ups-challenge-box jumps
18 sit ups-challenge-ghdsu
then
400m run

Opt(15)
1600m walk/run
4x1 bk squat
5x5 hip extension
3x2 front squat

Finisher
50 deadbugs
1:00 quad stretch

6 Rounds for Time
200 meter Row
7 Synchronized Front Squats (60/40 kg)
200 meter Row
7 Synchronized Burpee over the rower
TC: 18'

Power Snatch + Hang Squat Snatch: 4 x 2 + 2, every 90s.

• Work up to a challenging load or work technique