• a) emom15 - increasing reps
  1) hspu
  2) db snatch 22,5/15kg
  3) t2b
  4) 6 thruster 40/25kg + 6 bfb
  5) rest

• b) Run easy / erg hard
  800m run
  40cal row
  800m run
  40cal echo bike

• walk/jog häkki x 1

• c) Erg easy / run hard
  50cal row
  400m run
  50cal echo bike
  400m run

A.) Kipping Skills
-Kipping pull-up
-kipping C2B
-kipping bar MU
-kipping t2r / t2b

B.) 10 rds for practise

1 min time to comlete
30 sec single unders /DUs (max 30 reps)
1 UB set kipping movement
rest 30 sec

Maastaveto 8x3x75% + 1x80% / joka sarjan välissä hypyt x3

Etuheilautus TAI hh kumpparilla 3x12-20

Vap.val. raskas vatsaliike 5x6-12 (situps, jalkojen nostot, voimapyörä...)

Ranskalainen otsalta 5x8

Penkki 3x5x80%

Vn taakse 100 toistoa

Pystypunnerrus 5x8

Kulmasoutu 5x10

For time
22-18-14-10
RKB Swing
Situps
Burpees
Situps

15' AMRAP

12 KB 1 ARM THRUSTER 24/16

12 BBJO

12 KB AS 24/16

Run 400m
30-20-10
Hang Snatch (95/55)
Stepping Lunges (95/55) alt legs
Run 400m

Deadlift:
5-5-5-5-5

• increase weight each set

Basic Endurance 60 Minutes of:

Row 8 min
AMRAP 12
7 Bar MU
30 Russian Twist
6+6 DB push press

Ski 8 minute
AMRAP 12
12 C2B
Max Distance HS walk

Bike 8 minute

18 Pull up
14 Strict HSPU
7 box jump 30/24"

Kyykky 8x3x75%

Penkki 6x4x70%

Kyykky 1x80%

Vastaote leuat 5-8x6-12