20min amrap:

• 100m backwards sled drag
• 20 ghd sit up
• 100m farmers walk
• 30 hollow rock

3 x 3 Front squat

-leave one rep in the tank
-rest 3-4 minutes between sets

4 x E2MOM

SUPERSET of
1-3 negative ring muscle up
15 hollow rock

WEIGHTLIFTING (3/3)
2-position Snatch (below the knee/floor). Drop and go. Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Add 2,5-5% compared to last week.

Alternate for 20 Mins
1. 10-15 t2b
2. 15 db push press
3. 1-3 rope climb
4. 14 kb hang snatch 7/7

Overhead squat

5 - 4 - 3 - 2 - 1

Aloita 60% maksimista, lisää 2,5/5 kiloa joka sarjaan. Jos tunnet olosi vahvaksi voit lisätä 5/10 kiloa per sarja.

AMRAP 2 Row Calories
AMRAP 2 Bench Press 50/35kg
AMRAP 2 Bike Calories
AMRAP 2 One Arm Kettlebell Thrusters 24/16kg

2 rounds of REPS

40%x5,
50%x5,
60%x5

Take this from 90% of Max

Back squats
5 @ 40%
5 @ 50%
5 @ 60%

15min ystävän kanssa

7 yleisliike
9 cal laite
12 kp tempaus

Vaihto täyden kierroksen jälkeen