25-20-15-10cal:
- Row
- Ski
- AB

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

20:00 AMRAP

10/7 (cal) Echo bike
3 Wall walks
50 Double-unders
7 Thrusters @ 61/43kg
9 Burpee pull-ups

Strategy. Today’s conditioning is a 20-minute AMRAP. You want to set a pace that allows you to sustain your effort across the entire AMRAP while keeping rest and transition times short.
Pick a moderate bike pace you can repeat and still get right to the wall walks and get to work. Target to move through the wall walks with steady, fast reps. Aim to keep the double-unders and thrusters unbroken if your capacity allows. Take a quick break if needed to ensure you don’t go to failure or get stuck as the AMRAP progresses.
Like the wall walks, move through the burpee pull-ups with fast but steady reps. Find a good cadence and stick to it.
Do your best to maintain your pacing across the remainder of the AMRAP.

Thrusters ( Unbroken )

5 Sets Of Three reps. As heavy as Possible

You can rest overhead position

Front Squat

6 x 2 @ 80%

5 sets:
15 GHD Sit-ups
20+20m SA Suitcase Carry
- Rest as needed btw sets

10min Machine A
Every 2min:
30 DU

3min REST

10min Machine B
Every 2min:
30 DU

Score: Total calories

32min EMOM
1.min Ski 9-16cal
2.min Bike 9-16cal
3.min row 9-16cal
4.min rest

Rotate A1/A2/A3, 3 rounds

A1. Back rack reverse lunge – 3 x 6/side @ RPE 8 (2 RIR on all sets), rest 1:00 before A2
A2. Strict dip- 3 x 8-12 @ RPE 8 (2 RIR on all sets), rest 1:00 before A3
A3. Standing single arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR on all sets) rest 2:00 before A1