Amrap 8

2-4-6-8… Power clean 65kg/90kg
4-8-12-16.. TTB

Every 2:30x3 3 Takakyykky
Every 2:30x3 3 Penkki

Every 2:00x3 8 RDL
Every 2:00x3 16 Gorilla Rows

Emom 5:
6-8 Ring ab rollouts

For time :

18-15-12-9-12-15-18

Pull-Ups
Hang Power Cleans 50/35kg

TC 15

Partner WOD (Waterfall)
AMRAP 10 min
10 DB Deadlift @2x22,5/15
8 Burpee Box Jump Overs
10/8 cal machine

Rest 2 mins

AMRAP 10 min
10 Renegade Row @2x22,5/15
10 Box Jump
10/8 cal machine

Rest 2 mins

AMRAP 10 min
10 DB Floor Press @2x22,5/15
12 Box Jump Overs
10/8 cal machine

Netan lämppä
A1) Kässärihommia
B1) Raaka rive 5x3 70% 💥
C1) Pena 4x4 heavy
3x
D1) Weighted lunges walk 20m
D2) GHD vatsat 10-15
E1 Bonus) Interval soutu 5x200m (1,5min tauko kierrosten välissä)

ONNEA NETTA ❤️

Weighted Dip 3x10

"Helen"
3 Rounds For Time
400m Run/ 500m row / 1000m bike
21 American Kettlebell Swings 24/16kg
12 Pull-Ups
Timecap: 14 mins

Week 1
1. Bench Press
Build to a heavy single or 1 RM
Sets: 8-6-3-2-1-1-1-1

1. Back Rack Reverse Lunges
   3x10/10 @rpe7

2. Accessory
   3 sets of
   A) 12x barbell bent over row
   B) 12x dumbbell lat. raise

Emom 24

1) 5-10 Hyvää huomenta + takakyykky
2) 45s Kone
3) submax kuppipito
4) Lepo

AMRAP 10

21 Box Step-Ups 24"/20"
15 RingRows
9 Burpees