Shoulder Press
1x3 @65%
1x3 @75%
1x3 @85%
3x3 @90%
1x3 @95%

EMOM x 18 (3 Rounds):
Minute 1 – 10/8 Calorie Bike
Minute 2 – Kipping Handstand Push-up Practice
Minute 3 – 10/8 Calorie Bike
Minute 4 – Handstand Walk Practice
Minute 5 – 10/8 Calorie Bike
Minute 6 – 15 GHD Sit-ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 squats
5 in and outs
5 hollow rocks

Metcon/*Rx(15)
emom 15
30 double unders/:30sec att/plate jumps
25 air squats
20/15 cal airdyne/row

goat work(15)

Finisher
30 cuff iso
5x5 t-raise over box
30 scap push ups
60 kneeling crunch
2 min quad smash

1)
7 minutes of squat cleans
(power position)
2)
7 minutes of squat cleans
(above knee)
3)
7 minutes os squat cleans
(under the knee)
4)
EMOM 8
3 squat cleans

4-6 rounds:
6 Box step up L w/ KB in right hand front rack hold
12 Ring rows, supine if possible
6 Box step up R w/ KB in left hand front rack hold
12 Alternating seated DB presses (6/6), hold at the bottom
10 Weighted sit-ups w/ DB. Feet locked.

Rest as needed.

2-4 rounds, rest as needed

1) 10 Ring Row
2) 10-20 Strict Ring Dip
3) 5+5 Lunge Press

2x4min AMRAP (2min rest)

a)
6 Hang Clean (full) 42,5/30kg
8 Bar Facing Burpees
10 Wall Balls

b)
6 Toes-to-bar
8 Front Squats 42,5/30kg
10 Push Press

Use 20 min to find heavy 5rm front squat

Running intervals

3R
300 m
rest the same as the run time
600 m
rest the same as the run time

Tempaus työntö otteella
5x2@50-60%

Tempaus taskuilta (pukit) puolikyykkyyn ja aivan saatanan nopee!

8x2@50-70%

Raakarive + rive polven alta + etukyykky + työntö

6x1+1+1@70-75%