Same weight in every set.

Maastaveto 8x4x80%
Kyykky 10x2x65-75%
Vatsat: staattisia pitoja PALJON!!! 😝
+lihashuoltoa

Tiedän, tämä on tylsää, mutta ihan helvetin tehokasta :)

DU and rope climb

AMRAP 10 min
1 rope climb and 10 DU

Death by pistol squat
First minute do 1 pistol squat, second minute do 2 pistol squat and so on. If you fail, start again from the beginning.

Snatch
20 Minutes for the following complex:
one squat snatch, one hang squat snatch, two overhead squats.
Then
EMOM 10
One squat snatch, two hang squats snatches. Use around 70-80% of part 1
Then
20 Single squat snatches for quality
use 50-60% of your 1RM.

With a Running Clock in 29 minutes
From 0:00-5:00, AMRAP:
Burpees
From 6:00-11:00, AMRAP:
7 Deadlifts 70/50kg
7 Box Jumps 24"/20"
From 12:00-17:00, AMRAP
Turkish Get-Ups 24/16kg
From 18:00-23:00, AMRAP:
7 Snatches 35/25kg
7 Push-Ups
From 24:00-29:00, AMRAP:
Row (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Emom 16

1)10 m handstand walk (scale as needed)
2) 1-5 strict or kipping ring mu (scale to box mu if needed)

3-5 sets of:

3-6 strict hpsu
5-8 strict t2b

6 rounds for time:

6 lateral box jumps 20/20"
6 pull ups
6 push ups

Ohje: Maksimi vauhti! Boksihypyt sivuttain ja kaikilla matala boksi.

4-7 rounds for time:

200 m Run
30 m Walking OH Lunges (24/16 or 22,5/15 kg)
8 Burpee Box Overs

Rest 1:30 min by walking

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200 m = straight out the doors, through the steps towards the geese inside the square. Circle the birds and run straight back.

3-5 rounds for time:

50 Double-Unders (150 Single-Unders)
7-15 Hang Power Snatches (65% of 1RM or TM)
5-8 Toes-to-bars (scale to Garhammer Raise)

Rest 2:30 between rounds

In 40min with a partner

Buy in

• Hietsu run together with your partner (~4 km)

Then

Max rounds of "Cindy" in the remaining time individually

• 5 Pull up
• 10 Push up
• 15 Air squat

Score is the combined number of reps performed.

Tanko rinnalla kiinni. Kyynärpää ylöspäin.
(ilman dippiä)
5x2@30-40%