Intervals 3R: (30 min)

AMRAP 2:30 min
10-50 DU
5 HSPU

• 2:30 min rest

AMRAP 2:30 min
4 pistols
10 ring rows

• 2:30 min rest

Optional Accessory:

3-4 rounds, rest as needed:

1) 8 Prone Double KB Row, TEMPO 3013 (3sec down, 3sec hold at the top, squeeze your shoulder blades together)
2) 6+6 Single Arm Lunge Arnold Press, TEMPO 3010 (3sec down)
3) 5-10 Strict TTB

Optional Accessory:

Every 60-90sec for 6-9 set:
2x High Hang Squat Snatch

Keep it light and fast! RPE 3-4

25min amrap:

• Buy-in: 2,4km juoksu

, jonka jälkeen niin monta kierrosta kuin mahdollista:

• 11 C2B-leuanveto
• 7 rinnalleveto riipusta kyykkyyn (N 50kg / M 70kg)
• 7 push press (N 50kg / M 70kg)

60 minutes for

12-15 triceps press
max reps strict pull ups
500 m rowing (stroke per minute 35-40, resistance 2-3)
HS hold 0:45
8 Banded overhead squat, rubber band&object

Clean and Jerk 1 rm

(If you failed a lift start again with lighter weight. Max 2 – 3 waves!)

Takakyykky, stoppi alhaalla 5@65%, 2x5@70%

Raakarive+ raakatyöntö 2x(3+1)@70%, 3x(3+1)@75%

Te otteella VAPU+ valakyykky 2x(2+5)@70%, 3x(2+5)@75%

• 4-4-4-4 of:
BB Back Squats
80-85% of 8 @ 9 RPE 4-4-4-4 reps

Deadlift
1x5@70%
1x5@80%
1x5@85%
1x5@90%
1x3@95%

SO 3:00
Ykkösnostoja, ei pomputella maasta!

E2M for 12min
1: Bulgarian split squat x6-8/each leg
2: Jane Fondas x15-20/each side

B: 7min amrap
burpees