Rästi

Warm up(8)
active samson
side lunge

active spiderman
active dive bombers

heel grab
knee grab

walking front kick
straight leg bear crawl

Mobility(4)
1:00 min front rack stretch
1:00 min wrist stretch

Weightlifting(15)
Week 4-deload or retest 1rm

Fittrain(20)
6rds
10 db s/a thrusters 35/20-challenge up-50/35
100m run
20 sit ups-challenge up-db sit up(choose weight)
100m run
30 single unders-challenge up-double unders
alternate thrusters each round

Opt(12)
1600m walk/run
4x1 front squat
gym goat
5x5 hip extension

Finisher
30 arm circles
100 bicycles-50 slow-50 fast
1:00 min quad stretch

For time:

Row 1000/950m
30 Thrusters 45/30kg
Row 750/700m
30 Dumbell snatch 22,5/15kg (15+15)
Row 500/450m
30 Front Squat 45/30kg

Penkkipunnerrus 6x5@AHAP

Leuanveto 5x5 (kuminauhat avuksi)

Yhden jalan kyykky 5x10+10 (bulgarian split squat) käsipainot tau kuulat

EMOM 20

1 minute : 4 Boksi hyppy
2 minute : 15 istumaan nousua

Overhead Squat: 6 x 3. Rest 90s.
– Perform from the Floor
– Add weight each set working to a challenging set of 3
– Option: Work on technique not worrying about adding weight

3-4rds
8-12 x Hip extension or
Good morning
rest 1min
8-12 x Romanian DL
rest 2min btw rds

In teams of 2 for 40 minutes:
200 cal bike
200 sit ups
200 double unders
200 squats
max cal row

The results is calories rowed.

AMRAP 15
400m run
4rounds
20 burpee
20 kbs
20 wall ballss
5min rest
15min amrap
40 cal row
4rounds
3dl + 3pc + 3fs 50kg

V8

4RFT:

8 power clean
8 front squat
8 shoulder to overhead

75kg / 52,5kg

TC 7

Mobility/ Open Gym