Tempaus
1@70%
1@75%
1@80%
kolmesti läpi

Rive + työntö
1+1@70%
1+1@75%
1+1@80%
kolmesti läpi

Takakyykky
3x3@70%

Boksi hypyt 8x3, korkea

EMOM 21min

1: 75% max rep burpees
2: 5 KB swing
5 KB Clean
5 KB push Press
3: Repeat on right arm

EMOM for 18min (3rds):
A) 10 Double KBS (eye level)
B) 15 T2B
C) 10 Double KB C&J
D) 15 WB 9/6kg
E) 10 C2B
F) 30 DU

Scale if needed.

Emom 10
Vaihdellen
Handstand walk
Rope climb x1-2

Skaalaukset:
Hs walk -> boksin ympäri kävely, jalat boksilla

Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 lunge
5 hrpu

Metcon/*Rx(16)
3rds
400m run
15 hrpu
15 mbsu 16/12/*ghdsu
30 oh lunge 35/25-*45/35

gym goat/cc movements (10)

Finisher
100 bicycles
30 cuff iso
2 min lax ball smash
2 min samson stretch

Hip mobility

Tempaus
2@70
2@75
2@80
1@85
3x1@88-95 jos kulkee
Rive + työntö
1+1@70
1+1@75
1+1@80
1+1@85
3x1+1@ 88-92 jos kulkee
Takakyykky
3@75%
3@80%3@85%
75 max reps. ei feilureen
Boksi hypyt kyykystä 5x3

"Air force"

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

42,5/30kg

• 1-1-1-1-1-1-1-1 of:
BB Squat Clean Start @ 80% 1RM and add weight by feel. Target is complete 8 good sets, not to hit a max.

OPEN 18.4

(karhukävelyä voi harrastaa luolassa)