-Tempaustekniikka,

3 x 3 tempaus riipusta

-Valakyykkytekniikka

MU practice E2M for 12min, alternate exercise
Beginner
1: 3-5 toe nail transitions
2: 5-10 blocked push ups
Intermediate
1: 3-5 supine banded MU transition drill
2: 5-10 Russian push ups
Advanced
1: 3-5 supine MU transition drill
2: 5 Russian dips
+
12min amrap
14 db step ups
10 alternating db hang c&j
6 TTB

For time:
10 strict pullup
50 Thrusters 50/35
40 deadlift
25 alt Front rack lunge
40 toes to bar
20 devi press 2×22,5/15

AMRAP in 14 minutes
4 DB Hang Power C&J @2x22,5/15kg
14 Burpees
24 Wall Ball Shots @9/6kg

Back squat 4x8

Jokaisella alkavalla minuutilla 3 tempausta kyykyn kautta.

For Time:
3 Rope Climb
18 OHS @40/25kg
21 box jump over @60/50cm
25 STOH @40/25kg
30 T2B
25 STOH @40/25kg
21 box jump over
18 OHS @40/25kg
3 Rope Climb

TC: 15'

Warm up(10)
10 jax
10 body builders
10 plyo jumps
10 plank taps
10 walking front kicks
10 shuttle runs or 100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

PWR(12)
2 strict press on the minute for 8 minutes

WRK(25)
5/5/:35 on :25 off
single unders or double unders
ground to over head 95/65 or 115/75
burpees
front rack lunge 95/65 or 115/75
*100m shuttle run
Score=reps or just move

Opt(15)
run 3:00 wall 2:00 mins x3

Finisher
50 russian twist(2ct)
1:00 min couch stretch per side

Tempaus veto + "China Pull" + tempaus polvelta

8 x (1+1+1)x60-75%

Tempaus, polven alta

6 x 1 x 75-80%

Raakatempaus taskuilta

7 x 2 x 50-60%

Valakyykky
3x3x80-85%

10 kierrosta aikaa vastaan:

• 500m SkiErg
• 15 burpee