Practise Double unders for 5 mins
Practise rope climbing for 5 mins
Then you do 3-5 rounds of :
20 sec of du + 1-2 rope climbs / lower rope climbs
rest 1,5-2 min bwn rounds.

EMOM 10
1 min : 3 x back squat 70-75%
1 min : 1 x front squat, same weight

• For Time:
GHD Sit Ups 30 reps
Legless Rope Climb 5 reps
GHD Sit Ups 30 reps
Legless Rope Climb 5 reps
GHD Sit Ups 30 reps

7 x AMRAP 2

Row 18/15 cal
8 rower over burpees
remaining time max reps thrusters 50/35kg
rest 2 min btw rounds

(ekalla kiekalla pitää jäädä yli 30 sek trustereille, jos ei niin te vähemmän burpeita)

4 Round of:
Toes to Bar 15 reps
GHD Hip Exstensions 20 reps

5rds Accesory

:20 L-Sit on Rope
8-12 ring row
15 V-Ups
20 push ups

15-12-9 reps for time of:
Power Snatch@50/35kg
C2b

5mins rest

15-12-9 reps for time of:
Hang Squat Clean@50/35kg
K2E
Ring Dips Kipping

5mins rest

15-12-9 reps for time of:
Bar facing burpees
Deadlift @50/35kg
Push Press @50/35kg

Timecap: 40mins

Snatch Grip push jerk + OHS

6 x (2+2)@85-100% (snatch)

Penkki 1RM, alle vitosia, muutama kolmonen ja sit max ykkönen.

Maastaveto 1RM

Palautteluksi 1500m soutelua

Tabata handstand push-ups
Rest 1 minute
Tabata pistol squat
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges