• AHAP
• 90sec Rest

Every 2 minutes for 20min (3 Rounds):
Min 0-2: 5 Reps @ 70%
Min 3-4: 3 Reps @ 75%
Min 5-6: 1 Rep @ 80-85%
Minute 7: Rest

15' E3MOM:
1 Power Clean + 1 Hang Power Clean
Build to a Heavy Set

Ogni 30'' x 10 volte:
1 Power Clean + 1 Hang Power Clean
80% of Heavy Set

For time

Juokse Rexelille (vanha Wurth) ja takaisin.

ME = 2.11.96 (v 1999 )
SE = 2.16.88 ( v 1987 )
… ihan vaan tiedoksi ;)

6 x 30-45sec Handstand hold
Rest 1min max

Advanced:
5-6 x 4m Handstand walk to 3 HSPU
Rest 1min max

800m run
2 rounds of "Cindy"
1min rest
500m row
1 round of "Cindy"
1min rest
50 double unders / 100 single / 45s. du practice
1 round of "Cindy"
1min rest

1 round of "Cindy"= 5 pullups, 10 pushups, 15 airsquats

2 x trail run
1200m row

EMOM8:
15/12cal Ski
8 Alt. DB snatch 30/20kg

Rest 5

EMOM8:
15/12cal AB
8 C2B

Rest 5

EMOM8:
15 Burpees
10 T2R

5min

EMOM8:
7 Box jump 80/60cm
14 WB 9/6kg
28 DU
Rest

Short AMRAPs:
Alternate A and B for 3 rounds

A) 4 min AMRAP:
7 Lateral Bar Over Burpees
10 Dual Hand Front Squats (DB or KB x 2)

• rest 4 min

B) 4 min AMRAP:
7 Deadlifts (@ 60-65% or 100/70 at the most)
21" Plank with hands on Barbell

• rest 4 min

Takakyykky 6x2@80%

Askelkyykky 4x10+10 (raskas)

Boksihypyt 30kpl