Aikaa vastaan:

• 200 ilmakyykky

Jokaisella alkavalla minuutilla 5 etunojapunnerrusta. Harjoitus alkaa punnerruksilla.

AMRAP 15

Max calories Echo Bike

EMOM 10 wallballs 20/14p ( starting at wall balls )

1:00 Couch Stretch / side
1:00 Pigeon pose / side
1:00 Banded Lat stretch / side
1:00 Barbell Thoratic Opener
1:00 Knuckle drags

Weight Strict Pull Ups

5-9 : 3-2-2-2-2
10 + : 4-4-4-3-2

• build n weight each set

3 Rounds:
5 DB STOH e/s
10 banded RKBS
5 Strict hanging leg raises to 90

---

Deadlift
every 3 min
10,7,4,7,10 Reps
1-3 kg heavier than last time.

Partner workout

Buy in:
00:00-06:00
You Go, I Go
600m run

Then

06:00-18:00
EMOM 12 with a partner
3 front squat
3 cluster
3 push jerk
unbroken
While partner hangs from a pull up bar

3 rounds 45 sec ON/30 sec OFF:

Knee raises/knees 2 elbows
Situps
Back extensions
Walking plank
Lying leg crosses

Finish:
Tabata hollow/arch hold

4 Supersets:
10/10 SA DB Bent Over Rows
20-30 Banded Face Pulls
:60-:90 Rest

AMRAP 10

9 Thrusters 35/25kg
35 Double Unders

Goal 7 +

50min

*pidä sykkeet aerobisella alueella (sininen / vihreä)
*sakko 10 sit-up

3min ergo

2min
1. 10 Air squat + 10 lunge steps
2. Box over steps
3. Jump rope
4. Kb snatch
5. Burpee