Back rack reverse lunge 3x(8+8).

EMOM 4:
5 Clean DL @85%
- Rest 2:00
EMOM 4:
3 Clean DL @100%
- Rest 2:00
EMOM 4:
1 Clean DL @110%

AMRAP 15

3 Deadlift 70/50kg
6 Push-Ups
9 Sit-Ups

rest 1:00 btw rounds

Pendlay Row

10-10-8-8-6-6

Go every 3:00

20min Amrap
20 cal ergo
20 sit ups
20 burpees
20 steps walking lunge

REVERSE LUNGE + BENT OVER ROW
2-3× 3 reps/leg +3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse Lunge perään

E3:00 x6:
5-5-4-4-3-8 deadlift
rest :30sec
Max banded/leg assisted pull ups

EMOM24:
a) 7/9 cal row
b1) 3-5 power clean
b2) 2-3 squat clean
c) 6-10 box step over
d) rest

Valitse tämä treeni, jos haluat keskittyä enemmän rinnallevedon tekniikkaan.
Parittomilla kierroksilla power cleanit, parillisilla squat cleanit.

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

1km Run
1km Row
1km Run
50m Sled push 150kg
1km Run
50m Sled pull 100kg
1km Run
80m Burbee broad jump
1km Run
1km Row
1km Run
200m Farmers carry 2x24kg
1km Run
100m Sandbag lunges 20kg
1km Run
100kpl Wallball 6kg

In teams of 4:

E1:30MOM / 30 sec rest / four rounds
1. Max cal row
2. Max rope
3. Max GTOH 40/30kg (ygig style with 4)
4. Max WB (ygig style with 3)

Result is rowed calories. Maintain a steady pace in 2-4 and try to aim for same amount of reps each round.

Rest 2 min

Cash out:
20 synchro air squats
20 synchro sit-ups
20 partner over/under