AMRAP 10

5 Strict Pull-Ups
10 Sit-Ups
15 Air Squats

PT: Sini // Satu

5 x 2+2+2
Hang power snatch + btn pp + ohs

5 x 2+2
Snatch balance + ohs w pause

5 x 3
Overhead squat

Aux 2-3 R
10 reverse lunges
8-10 /käsi sa sotts press
10-15 band pulldown in hollow hold

3 Sets of 3 @ 95 - 100%

AMRAP 10

4000/3200m Bike Erg
Max Deadlifts 1,5 x Bodyweight

Rest 2 minutes

AMRAP 10

4000/3200m Bike Erg
Max Bench Press 1 x Bodyweight

Rest 2 minutes

AMRAP 10

4000/3200m Bike Erg
Max Squat Clean 0,75 Bodyweight

-Let´s make our first focus to have at least 1 minute on the barbell each AMRAP. This means well need to pay attention to our pacing on the bike. If your average is 2:15 per 1000m or faster, you'll finish 9:00 mark.

• When we get to the barbell, let's find a steady control cadence on order to get as many reps as possible without any failed reps.

• On the deadlift, let's either go for quick singles, quick small sets, ore one big set followed by smaller sets.

• On the Bench let's either go for small quick sets or one big set follows by smaller sets.

• On the Cleans, let's either go right for singles or one big set followed by singles.

• The idea on the barbell is to rest for as little time as possible between reps.

2-3 rounds:

5+5 windmill
10 wall squat
20cal machine

3 Rounds:

2:00 Any Machine
5 GM
5 BS
5 Elbows Rotations
5 Shoulder Press
5 RDL´S
5 FS

E3min 3rounds

-12 WB

-6 DB squat snatch

-12 pull up / C2B


DTish 9-6-3
 60/40
6 bar over burpee

-15m HS walk


-2 rope

-10 T2ring / 5 MU

-5 tng power snatch


-200m RUN

-60 DU 

-15 HSPU / HR push ups
Rest 90s after whole round

Push press 3x1x95%

Maastaveto 5x1 (70-75-80-85-90%)

Kyykky 3x5x60%

Penkki 3x3x70%
-ala-asennossa paineet pois

Ring Tricep Extensions: 3 x 6-8. Rest 60s
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)