AMRAP 8'
10 C&J @40/30kg
10 Burpee over the bar

Penkki 8x3x75%

Kyykky 6x4x70%

Penkki 1x80%

Pystypunnerrus 5x5 (ala-asennossa stoppi)

5 x 5 RM (if upper body press is tested)

"Bands Make Her Dance"
With one light band complete:
Max UB Reps of Banded Pull-aparts
Max UB Reps of Single Leg Banded Hamstring Curls Right
Max UB Reps of Single Leg Banded Hamstring Curls Left
Max UB Reps of Banded Pushdowns

We will repeat this again at the end of the month.
- Can you get 50+ in each exercise?

• 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