30/24 Row/Bike/Run/Ski
10 Burpee Box jump overs (Box facing)
7 Bar Muscle ups / 15 Chest to bar

• Ohjeistus:
• Tavoite päästä kierros aina alle 3min.
• Skaalaa toistoja alas, mikäli tarve vaatii.
• Merkitse kierrosajat ylös.
• Hitain aika on tuloksesi.

Warm up
2 rounds
200m run or 1:00 single unders
10 single leg RDL with bodyweight
10 reverse lunges
10 air squats
10 cossack squats
5/5 bodyweight windmill
then
2 rounds
3 snatch high pulls

3 hang power snatch
6 thrusters with barbell

Strenght
Every min for 8 minutes
2 hang power snatches @40-60%

rest/prepare for 5 minutes

Every min for 8 minutes
1 clean&jerk @50-70%

Midbody work
2-3 rounds
10/10 plate halos
10/10 windmill
20-30 mountain climbers
rest 1-2 min

Equipments you need

1 barbell + spring collars
2-3 pair of plates

4-5 rounds, rest as needed

5 Bench Press
5 Weighted Pull-Up

RPE 4

Rest & mobilize.

Min 1) 10/7cal Row
Min 2) Rest
Min 3) 11/8cal Row
Min 4) Rest
Min 5) 12/9cal Row
.
.
Min21) 20/17cal Row

If you fail to complete the recuired amount of calories, on the next minute start again from the beginning.
Score: Minutes completed until failure

Takakyykky 5x5x85%

Panda Pull
3 x 2 x 60%
3 x 2 x 70%

Tempaus polvelta
3 x 1 x 70%
3 x 1 x 75%
3 x 1 x 80%

Lisäpaino lankku 4 x 1 min

E1,5MOM for 15min
Odd: 6-8 Dips w. full rom, scale down as needed
Even: 8-10 Bent over rows w. full rom

From 1 to 10 for time:
- Deadlift 100/70kg
- Wall walks

Scale:
1 Wall walk = 3 Hand release push-ups

TC 20min

Askelkyykky valassa tangolla 3 x 6 per jalka

Vara 1 - 2 sarjoissa. Lepoajat 90 - 120 sek.

4 rounds
10 alternating pistol squats
12 russina twists 15/10kg
16 side crunches
10 alternating KB snatches 24kg/16kg