A)
EMOM 16’
1: 7/7 half kneeling strict press
2: 12 Romanian deadlift (deficit )
3: 5/5 front rack curtsy step down
4: 16 gorilla row

B)
AMRAP 13’
3/3 dead squat clean
10/10 single arm swing
6/6 hang snatch

3 mins ON/1 min OFF x 4 sets alternating btw :

A:
AMRAP in 3 mins of:
30 Double Unders
10 Wall Balls, 9/6 kg,
3 Wall Walks / Rx+: 7-10m HS walk

B
AMRAP in 3 mins of:
Machine Calories

6 Rounds :

Max Calories in 30 seconds.

4:00 Bike / Row / Walk for recovery btw. sets.

Pystypunnerrus 5x12-20

Maastaveto 5x10x40-60%
-päinvastainen tekniikka

Vipunosto eteen levypainolla 3x15-20
Ojentajat maaten käsipainoilla 3x10-15
-superina

In Pair

AMRAP 35
2K Row
120 Cal Bike

bar muscle up & progressions
-gymnastics holds

Tessa Borodulin

TESTIVIIKKO

Testataan takakyykyn ja pystypunnerruksen 1RM

3 kierrosta:
12 gorilla rows
12 dead bugs
12 goblet reverse lunges

5 rounds:
30 DU
15 KBS 24/16kg
15 T2B
9 Burpee Box Jumps 60/50cm
9 HSPU

TC 20min

4 sets:
3 Weighted Chin-up @65-70%
- Rest 2min btw sets

AMRAP 8
buy in:
3 rope climb / 6 zombie
rest of the time amrap:
4 (strict) hspu
10 ghd sit ups / v-ups
12 kb swing @32/24kg

-3min rest

AMRAP 8
buy in:
3 rope climb / 6 zombie
rest of the time amrap:
2 wall walk
4+4 one arm thruster @22,5/15kg
8 toes to bar