LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

---

TEMPAUS

Raaka tempaus + Valakyykky + Tempaus,
6 x (1+1+1) @ 76%.
Nosta 2:00 min välein

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
3 x (1+2+2) @ 74%
3 x (1+1+2) @ 83%
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 2:00 minuutin välein

---

BONUS

4 Kierrosta,
4 Pystypunnerrusta istuma-asennosta, 2 RIR
8 Suorin jaloin maastavetoa, 2-3 RIR
:30s-60s lepo liikkeiden välissä

Bench Press

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Send Off 3:00

25 minutes :

20 Banded Pull Apart
10 Ring Row
10 Z-Press with Dumbbells
20 WallBalls

Deadlift

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Send Off 3:00

AMRAP 18

18 Box Jump Overs 24"/20"
18 Wallball 20/14p
18 Cal Echo

EMOM 16

1 Min : 6-8 Strict Pull Ups
2 Min : Bike Erg 15/11 Calories
3 Min : 10-15 Push Ups
4 Min : 5 Box Jumps 30/24"

EMOM 15 Work 0:40 / Rest 0:20

Minute 1 : Jump Rope
Minute 2 : 7 Front Squat ( Rack )
Minute 3 : Sit-ups
Minute 4 : Max Burpees
Minure 5 : Rest

A) Bench press (Week 6/8)
5@78%
3@88%
1@93%
5@83%
3@93%
1@95+%
4@85%

B) Superset (RPE 8-9)
3 sets
8/8 Split stance good morning
10 Goblet squat with 3 sec. pause at the bottom

C) Accessory/finisher
3 sets
12 dumbbell tricep kick back
:30-60 plank on rings

6x 3min on, 3min off
alternating a&b

a)

18/15 cal ski
4 wall walks
max cals ski

b)

15/10 cal echo bike
2-3 rope climbs /3-5 zombie
max cals echo bike

3min aina kovaa !

voikka

every 4min x4
12/8 cal row
skill of your choice
12/8 cal row