Open Gym- Post if coming
4:30-6:30

Front squat, 8 x 5, 80 %

Kunnon levot !

5 x 2 tiukka HSPU,

Deificit / normaali

20 Min EMOM
Altenate through
1. 5-8 Strict C2B
2. 30 Sec Handstand Hold
3. 30 Sec Hollow hold
4. 30 Sec Ring support hold

Strict Mu Progressions

Low rings
negatives
Strict mu

20min Partner AMRAP

Sit-ups medball over the box- 25 reps
Burpee over partner holding plank- 20reps
Partner squats with medball at your back (mb falls penalty 5 burpees both)-15reps

4 x

90 sec työ, 90 sec lepo

• 10 raakarive (60 %)
• loppuaika DU

4 x

90 sec työ, 90 sec lepo

-10 raakatempaus (60 %)
-loppuaika burpee

BS: 3x1

2 Rounds- 1 minute plank after each round
2 minutes per station
1 slam ball 30/20
2 row for calories
3 KB swings 53/35
4 burpee box jump
5 DB Man makers 40/20
*30 seconds between each station
*Score is reps/calories completed

AMRAP 6 minutes:
3-6-9-12-15-18-21..(+3)
Overhead Squats
Toes to Bar
M/W 35-39: 50/35kg
M/W 40-44: 50/35kg
M/W 45-49: 42,5/30kg
M/W 50-54: 42,5/30kg
M/W 55-59: 35/25kg
M60+: 35kg