Kyykky 4x2x85%

Kapea penkki Max3
-5-8 ylösmenosarjaa

Kapea penkki 3 x ”amrap” (75% max3:sta)

20 min AMRAP
10 kb swings 24kg/16kg
10 goblet squats 24kg/16kg
10 russian twists 24kg/16kg
10 box overs with ketllebell in front rack 24kg,60cm/ 16kg/50cm

3 ROUNDS:
1a) Single Arm Z-Press 10/10
1b) Kb’s Front Rack Cossack 8/8
1c) Kb’s Front Rack Walk 30 steps

3 ROUNDS:
2a) Glute Bridge Box Single Arm Press 10/10
2b) Cross-Body KB Romanian Deadlift 20

3 ROUNDS:
3a) Single Arm DB Row 8/8
3b) KB Hollow Body Flutter Kicks 30sec
3c) Side Plank 30/30sec

EMOM 8
1) Row 15/12cal (scaled 12/9cal)
2) Push Up 15

7 kierrosta , 2 min tauko kierrosten välissä

100m farmari kävely 2x käsipaino/kahvakuula
7 etunojapunnerrus käsipainojen/kavhakuulien päällä
14 kyykky käsipainot/kahvakuulat eturäkissä

Rästi

Warm-up x2
Left arm over chest 20 seconds
Right arm over chest 20 seconds
10 arm circles forward
10 arm circles backward
100-meter jog (only once)

Workout
20 HR Push Ups
20 Dumbbell Front Squats
15 Pull Ups
200m run
15 HR Push Ups
15 Dumbbell Front Squats
10 Pull Ups
200m run
10 HR Push Ups
10 Dumbbell Front Squats
5 Pull Ups
400m run

-Rest 3 minutes-

400m run
10 HR Push Ups
10 Dumbbell Front Squats
5 Pull Ups
run 200m
15 HR Push Ups
15 Dumbbell Front Squats
10 Pull Ups
200m
20 HR Push Ups
20 Dumbbell Front Squats
15 Pull Ups

walk 200m cool down focus on returning to normal breathing
PRT

5 rounds
30 DU
5 pull ups
10 push ups
15 air squats

4 rounds for quality

8 z press e/s
8 1-arm ring row e/s

RPE 6

💃🤸🧚‍♂️🕺

Partner Workout!

3 x 10:00 AMRAPS
Rest 2:00 between each

A)
10 total Single Arm Squat Clean Thrusters @24/16kg
10 Box Jumps w. step down
60 Meter Run / 8 Cal Row

B)
10 Goblet Squats
10 Burpees
60 Meter Run / 8 Cal Row

C)
10 Air Squats
10 Burpee Box Jumps
60 Meter Run / 8 Cal Row

• Goal: Challenging effort. One person completes a full round at time so make sure you're able to complete the prescribed work UB.
• Rx+: Heavier KB