Tunti sisältää harjoitteet osioihin A ja B
A) Kippi tangossa
B) Kippileuka

AMRAP12
5 leukaa
10 pistoolikyykky
15 kuppikeinu

7 min x 4 sets for consistency:

7 min amrap:
12 box jump step down 24/20 “
9 pull ups
6 power clean to overhead 35/25 kg

3 min rest

7 min amrap:
15 wall balls 9/6 kg
15/12 cal row
40 double unders

3 min rest

8 Kierrosta

1) 3min kone
2) 3min ajan: 10 Seinäpalloa, jonka jälkeen loppuaika autohölkkää tai reipasta kävelyä.

For time:

21 Strict HSPU
500m Bike
21 Ring Dips
500m Bike
21 Push Ups
500m Bike
15 Strict HSPU
500m Bike
15 Ring Dips
500m Bike
15 Push UPs
500m Bike
9 Strict HSPU
500m Bike
9 Ring Dips
500m Bike
9 Push UPs
500m Bike

TC 20

30-20-10
ABMat Sit-ups
Hollow Rocks

A,
Box Front squat
3-3-3-3-3
Each set AHAP
- paralel box

B,
Complete as many rounds as possible in 10 mins of:
10 Squat Cleans, 43/30kg
10 Chest-to-bar Pull-ups
goal: Goal: 5+ Rounds

C,
For distance:
Sled Drag, pick load: 1x 15 mins

-5 devils presses 12.5/ 10kg
-8 box jumps

7 min EMOM
85% of 1 RM
Squat Snatch

500m row
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch complex

spend 15 min built up to 80% of 1 RM

Hang power snatch
+
2 snatch balance

Voima
E3MOM, 4 rounds
8-12 shoulder press (barbell)

WOD
16min EMOM
1.min 6-10 slam ball
2.min 6-10 push press (barbell)
3.min 6-12cal ergo
4.min rest