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

• 30min
• Building, but go by the feeling
• Rest as needed

• nybörjare -
• atlet 45/37,5kg
• avancerad 60/45kg
• tjurnacke 80/60kg
• ninja 110/82,5kg
• Avenger 130/97,5kg

30min amrap

6 deadlifts
10 push-ups
20 walking lunges
250m row

4 rounds for quality

1min wall sit
1min dual db/kb shoulder to overhead
1min double-unders
1min rest