3 x alkavalla 4 minuutilla

3 maastaveto, jätä 2 toistoa varaa
3-10 leuanveto tiukkana

On a running clock, every 8:00 complete:

A) 1 000m Row
- At the start of every minute, perform 15 sit-ups

B) 800m Run
- At the start of every 200m, perform 10 burpees

C) 2 000m Bike
- At the start of every minute, perform 5 Devils Presses @2x15/10kg

EMOM 16
1) 8 Hanging leg raise
2) 8+8 Side plank rotations
3) 30 Bicycle crunches
4) 30s Tuck hold

7x5 @75%

6x3
as heavy as form allows.

20min alkavalla minuutilla

1. 20-30 kahvakuulaswingi silmien tasolle
2. soutu
3. 8+8 kahvakuula kulmasoutu
4. soutu
5. lepo

Tee kahvakuulaliikkeet samalla kuulalla, ota kulmasoutuun haastava paino

Shoulder press 4x10 @70%

6-8 x snatch + hang snatch (1+1)

• build up to a heavy complex
• rest about 2 minutes between sets

Back Squat 4x4

RPE 4, rest as needed between.

Handstand push-up
Kipping technique