Row 5000m
50 rower over burpees
Row 5000m

Weighted Ring dip 5 RM, or 4x5 reps

Push press 4 RM, then 4x4 @ 90%

Penkki punnerrus 6x5@75-85%

Ojentajapunnerrus 5x6-10 (kp niskan takaa)

Takakyykky 5x5@75-80%

VAPU, samaanvauhtiin 5x3@75%-

100 Prone Double Leg Banded Leg Curls

For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (60/42.5)
15 Barbell Facing Burpees
9 Push Jerks (60/42.5)

Repeat from 8.31.18

Deadlift
7x2

1 Set at Each Percentage: 70-73-76%.
Final Four Sets to Build to a Heavy Set.

Session one:

10 x 3 AMRAP 3, alternating exercises

AMRAP 3
12 c2b
15 thrusters 45/30kg

AMRAP 3

18/15 cal ski
8 m HS walk

Aloita aina AMRAP alusta kun vaihtuu. Eikä ole lepoa välissä

A.) EMOM 10
3 TNG squat snatches @40-50% 1 RM snatch

B1.) Kipping HSPU technique work

B2.) 5 quality sets 6-10 reps
rest 60 sec between
-otetaan sellanen määrä joka menee hyvällä tekniikalla UB.

C.) Complete with quality
80 m Farmers carry
4 Rope climbs (normal)
40 V-ups
4 Rope climbs (normal)
80 m farmers carry

On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row