"Murph"
1,6 km Run
100 Pull Ups
200 Push Ups
300 Air Squats
1,6 km Run

Rx: with 9/6 kg vest

TC: 50'

You can:
-do it alone or with partner
-and/or split the reps as you wish

Takakyykky 4 x 4 x 90%

Raakatempaus puolesta reidestä + Tempaus polvelta

3 x (1+1)x60%
3 x (1+1)x65%
3 x (1+1)x70%

Russian Twist 4 x 30
Reverse hyper 4 x 15
Dipit 4 x15

400m Run
15 DB Thrusters
400m Run
12 Hang Squat cleans
400m Run
9 Devils press

Rx: 2x 22.5/15kg

Time cap: 20min.

• nybörjare hips bellow parallel
• atlet 100/75kg
• avancerad 120/90kg
• tjurnacke 140/105kg
• ninja 160/120kg
• Avenger 200/150kg

Maastaveto tempausotteella 5x8x40-50%

Pistooli-kyykky (kumpparilla) 3x5 / jalka

Yhden käden tempaus kahvakuulalla/käsipainolla 3x8-15 / käsi

Hyvää huomenta istuen 3x12-20 kevyt!!

AMRAP 12

6 HSPU kipping
8 Pistols Alternating
10 kipping Pull-Ups

Goal: 6+ rounds

6min EMOM
10 push ups
10 T2B
6 min EMOM
1 clean 80-90% of 1RM

5 Rounds For Time:
1 Deadlift @ 90%of 1 RM
3 Man Maker @2x22,5/15kg
10 Toes-to-Bar
15 Bar Facing Burpees

TC: 16'

Back squat 5x10

A.

EMOM x6:
1.) Row/Bike/Run
2.) Spider lunge + twist
3.) Up & down dog

Rest 2min...

EMOM x4:
1.) 5-8 Snatch grip Deadlift + 5-8 Muscle snatch
2.) 5-8 Press behind neck + 5-8 OHS

Mobility... (5min.)
- Couch stretch
- Pigeon stretch
- Shoulders
- Thoracic