FOR TIME

20 up&down
-rest 60s

20 up&down
15 goblet squats
-rest 60s

20 up&down
15 goblet squats
15 push ups
-rest 60s

20 up&down
15 goblet squats
15 push ups
15/15 kb push press
-rest 60s

20 up&down
15 goblet squats
15 push ups
15/15 kb push press
60 kb thrusters

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kaikki kuulaliikkeet samalla painolla

up&down: kevennetty burpee, eli hyppy lankkuun ja sieltä ylös lantio suoraksi. (ei maahan asti, ei hyppyä enää ylhäällä)

Kyykky 5x8x55%

Maastaveto 5x5x65%

Pendlay Row 5x10
-saa olla raskas, mutta ”paketti pitää pysyä kasassa”

SitUps 5x20

AMRAP 20:
9 Deadlifts 100/70kg
60 Double Unders
30 Wall Balls 9/6kg

*Score = Rounds + Reps

AMRAP 25

5 HSPU
10 Pistols, alternating
15 Pull Ups

On the 0:00, Run 200m
On the 5:00, Run 400m
On the 10:00, Run 600m
On the 15:00, Run 800m
On the 20:00, Run 1000m

For time:
$ in:
1000/800m Row
30-20-10 reps of:
- Alt. DB Hang Snatches 20/15kg
- Abmat Sit-ups
$ out:
30 Burpees

CORE

3 rounds for quality:
- 6-10 strict toes to bar
- 15 abmat sit up

Rästi

Kipping pull up

EMOM 9
1. Kip swing between bands x 5-10
2. Kip swing + hips / half way Kipping pull up x 3-10
3. Kipping pull up x 3-10 / feet on the box Kipping pull up x 8-12

Back attack 4 rounds for quality
10 + 10sec single arm ring row top hold
3 pull up: 4sec down
10 barbell snatch grip bent over row
Rest 60sec

Tabata ABS: alt. movements
- side plank cruch left
- side plank crunch right

Every 1:30 for 12 mins.
Overhead Squat 6-6-6-6-4-4-4-4
- Start @60% 1RM and build over the 8 sets.

3 rounds for total reps in 19min

1min wall balls @9/6kg
1min burpees
1min medicine ball sit ups
1min box over jumps
1min pull ups
2min rest