Lämmittely

3 krs.

5 takakyykky
5 etukyykky
5 Valakyykkyy
5 Pystypunnerrus
5 Tempausveto
5 Raakatempaus

Tempaus tekniikkaa

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
50 hand release burpees
200m run
100 abmat sit ups-challenge-70 ghdsu
200m run
50 cal row

Opt(12)
4x6
alt db row
d/a tricep kickback
concentration curl
db chest press
-3x2 hang clean
-3x3 double kettlebell sumo deadlift
-5x100m sprint

Finisher
50 alt toe touch
1:00 min chest opener

Db floor press 4x8

Front squat 10-8-6-4-2

5 Rounds for Time
10 Burpee DB Deadlifts @22,5/15kg
10 Alt. DB Snacth @22,5/15kg
15/12 cal Row

TC: 15'

EMOM 6

Every minute 6 TnG Power Snatch 60/42,5kg

On the 2:00 x 5

9 Overhead Squats 52,5/37,5kg
6 CTB Pull-Ups
3 Bar Muscle-Ups

Kyykky 3x2x75%
Hypyt (käsipainoilla) 5x5
SitUps 5x6-12

• For Time:
BB Hang Squat Snatch (40/30Kg) 21 reps
C2B Pull Ups 21 reps
BB Hang Squat Snatch 15 reps
C2B Pull Ups 15 reps
BB Hang Squat Snatch 9 reps
C2B Pull Ups 9 reps

7 rnds:

7 DB Devil Press 2x22,5/15

3 Wall Climb

14 DB Deadlift 2x22,5/15

3 Wall Climb

21 Double Unders or 60 SU