Juoksu

10 min kevyt

5 × 400 m reipas
palautus 200 m hölkkä

5–10 min kevyt

15' E3MOM:
1 Power Clean +
2 Hang Squat Clean +
3 Front Squat
Build to a Heavy Set

AMRAP15: @ moderate-heavy weights
8 BB ohs
10 deficit ring row
8 1-leg hip thrust / per side (weighted if needed)
30-45s weighted plank hold

WU:
A) 2min run or erg
B) 6 x 20s / 10s:
1) wide stance thoracic rotation alt.
2) perf. stretch alt.
3) squat to hamstring
C) 2 rounds of:
5+5 KB 1-leg dl
10 KB goblet squat
10 scap. pushup

Part A
5 min erg

12 min
(Only barbell)
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
20 line over burbee
5 Pull up
10 Push up
15 Air squat
- 30s - 1 min break and start again until 12 min ends -

5 min erg

Part B
5 min erg

12 min
20 DU/SU
10 Up and down in plank
3 Sets of TTB - leave 3 reps in reserve on every set
3/3 Turkish get up
30-45s SKILL OF YOUR CHOISE
20 DU/SU
- 30s - 1 min break and start again until 12 min ends -

5 min erg

Keep breathing under control and focus on movement quality!

Intensiteettiä tarjolla 🙂

Every 2:00x3 3 Leuanveto
Every 2:30x3 3 Mave

Every 2:30x3 20m DB walking lunges

EMOM 9:
1: 10 DB bicep curls
2: 8 single-arm shoulder presses
3: 10 slam balls w/ twist

Dumbbell bicep curl 3x5

Five rounds for time as fast as possible.
First round is 50 Abs, 25cal, 10 DL…
Complete all with no breaks.

1. Ab-Mat sit-ups 50-40-30-20-10
2. Calories (echo bike/assault bike) 25-20-15-10-5
3. Deadlifts 10-8-6-4-2

EMOM 15

1 minute : Row 15/11 Calories
2 minute : Plank Hold
3 minute : Bike 15/11 Calories
4 minute : Deadlift Up Position hold 80/60kg
5 minute : Rest