Takakyykky 3 x 3 x 95%

Raakarive + työntö

1+2x65%, 1+2x70%, 1+2x75% 3 x (1+2)x80%

Pystypunnerrus 4x4

Leuka 4 x 10
TTB 4 x 12

Pystypunnerrus + etukyykky

5 x (3+8)

Rinnalleveto + työntö

10 x (1+1), aloitus 50%

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

3 Rounds for Time
6-6 One arm KB Thruster @24/16 kg
12 Toes-to-Bars
24 Goblet Squats @24/16 kg

TC: 12'

AMRAP 8 min
2-4-6-8.... Double KB Deadlift
15 m KB Farmers Carry after each set
@24/16kg
Rx+ @32/20kg

Goal: Get close to the set of 16 or more

Deadlift ( 20 mins)
6x 2reps
- deadstop between reps
- build up to 85-90% and repeat 5 more times

Between sets
- arnold press x 8 press
- use DB / KB (double)

Strict pull up 5x6

EMOM 30 (REPS)

1 minute : Push Ups
2 minute : Pull Ups
3 minute : Sit Ups
4 minute : Air Squats
5 minute : burpees
6 minute : Rest

4 Rounds of  “Cindy”
And then...
30/25 cal Row / Bike / Run / Ski

(Time cap: 25min.)

1 rnd Cindy:
5 Pull up
10 Push up
15 Air squat

5 rounds
2 min row
2 min bike
2 min kb swings 16kg/12kg
2 min 10m run
go light, HR under 140

DELOAD week

5 rounds:
2 TNG Power Clean & Jerk + 3 Box Jumps
Every 2,5 minute
Keep the weight light (30-40%)

Tempo Back Squat 5x3
3s down – 3s pause
Every 2,5 minute
Keep the weight light (30-40%)

CORE