2 ROUNDS

5min
Isot Aidat askelten
Ladderit
Spiderman 10m
Pikku Aidat pomppien

5min
Row/ski

5min
Pallof Press 8/8
Heel touches 20
Banded good morning 20

5 min Row/ ski

5min
Single arm band pull down 6/6
Scap push up 12
Toe touches 12
Thread needle 6/6

Tempaus raakana
8x2@80%-

Tempaus kyykkyyn
5x2@70-80%
5x1@80-90%

Niskasta Te-otteella VAPU

5x3@80-%

Vatsat 150kpl

1a) Push-up: 3 x submax (2-3 reps shy of failure). Rest 30s.
1b) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 30s.
- Use challenging weights for all sets. This is 3 ”work sets.”

• For Time:
MB Wall Ball (9/6Kg) 30 reps
BB Deadlifts (85/55Kg) 30 reps
MB Wall Ball 20 reps
BB Deadlifts 20 reps
MB Wall Ball 10 reps
BB Deadlifts 10 reps

1 Set of:
Bar Muscle Ups max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps

200m/15/12/9/200m
Squat
Pushup
Ringrow
Eka treeni 3.11.2014 aika 4min29s
Loppu treeni 27.11.2014 aika 3min54s

EMOM 21, max reps

1 min : Cluster 45/30kg
2 min : Row calories
3 min : Triple Unders

19min amrap:

• 3 muscle-up
• 1 viivajuoksu 5-10-15m
• 6 burpee box jump-over (N 50cm / M 60cm)

Burpeet hypitään kokonaan yli boksin, siihen koskematta.

Every 10:00

12-9-6
STOH 60/42kg
9-14-19
Pull-ups

Finisher 50 DU

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15-12-9
STOH 50/35kg
7-12-17
Pull-ups

Finisher 50 DU

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21-15-12
STOH 40/30kg
5-10-15
Pull-ups

Finisher
AMRAP DU

Score = AMRAP DU

Deadlift 3 RM, then 3x3 @ 90%