5x AMRAP 5, 1min rest between
1) 18/15 cal bike + AMRAP Cindy
2) 23/20 cal bike + AMRAP Cindy
3) 28/25 cal bike + AMRAP Cindy
4) 23/20cal bike + AMRAP Cindy
5) 18/15 cal bike + AMRAP Cindy

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Jatka Cindya aina siitä mihin jäit

RM1 max

Romanian Deadlift

3 x 10

AMRAP 8

4-8-12-16...

Kettlebell Swing
Kettlebell Lunge

30, rest, 20, rest, 10 reps of:
Thruster, 40/30kg
Toes-to-bar
Rest 1:1 between each round
goal is to do big sets unbroken

for 8 min
30s. Du practice
7 ring rows
5 sots press (bb from front rack)
3 box jumps

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5-3-1 Front Squats
72/77/82% 1RM, rest between sets is time it takes to change plates
-- Rest 4 mins --
5-3-1 Front Squats
77/82/87% 1RM, rest 2 mins between sets
-- Rest 4 mins --
5-3-1 Front Squats,
82/87/92% 1RM, rest 3 mins between sets

Treeni 4
Warm Up
3 rounds
15/12 calories rowing
12 wall squats or 6/6 single arm ohs
12-16 cossack squats
:20 L-Hang (polvet voi olla myös koukussa)

Strenght
Overhead squats 5x5 reps @55-60 and 3sets @65%
rest 1.5-2 min bwn sets
Power Snatch 5x3 reps @65-70% of 1rm
rest 1.5-2 min bwn sets
Snatch Pull 3x5 reps @85-95% of 1rm
rest 1.5-2 min bwn sets

Metcon
3 sets
500/600m row @5km pacesta 2-4 sek hitaammin (vetotahti 23-25 vetoa)
15-25 wall ball shots (unbroken)
rest 2.5 min bwn sets

Acecssory Work
3x15-20 banded strict pull ups (ottakaa paksua kuminauhaa)
3x12 barbell skull crusher (ranskalainen ojentaja tangolla)
3x15 Reverse hypers or Barbell good morning @light weight
rest as needed

Ekstratreeni
20-30 min easy pace cardio work alueella 55-65% of max HR.
Row, Ski, Run, Bike or Double under training you can mix.

EMOM25
a) monostructural
b) kb flow
c) monostructural
d) 1-3 rope climb / 2-4 ankle lock / 2-4 lying to standing
e) rest