Eilinen/Lepo

For time:
40 cal assault bike (ab)
30 chest to bar pull-ups (c2b)
20 deadlifts 120/80kg (dl)
10 burpee box jumps (bbj)
5 ManMakers 22,5/15kg (MM)
20 cal ab
15 c2b
10 dl
5 bbj
3 MM
10 cal ab
8 c2b
5 dl
3 bbj
1 MM

Three sets of:
Band assisted nordic hamstring curls x6-8
Rest 45 sec
Double kb swings x12
Rest 45 sec
Plank Hold x 60 sec
Rest 45 sec
+
5 rounds
In 90sec
15 burpees
Amrap row for cal
Rest 90sec

For time:

30-20-10 KB Goblet Squat @24/16 Kg

21-15-9 Pull Ups

-no rest-

10-20-30 KB Swing @24/16 Kg

9-15-21 K2E

• 5 Min E1/2MOM of:
Bar Muscle Ups 2-5 reps
Ogni 0:30 x 10 sets.

15min ”rullailu”:
-it-kalvo (rulla)
-pakara (pallo)
-pohje (rulla)

Maastaveto 5x85%, 8x75%
Hyvää huomenta kumpparilla 3-5x12-20
Läpiveto kumpparilla 3-5x12

Clean&Jerk 6x1

• 15 Min Volume Accumulation of:
Handstand Walk 10-20 m obstacle course (3-5 m)
Posiziona degli ostacoli per una lunghezza di 3-5 m e passaci attraverso ad ogni set
In alternativa:
Wall Climb 3 reps + Walk Away from Wall max m unbroken

For time:
30 min AMRAP
10 x T2B/ Leg raise
10 x Back extension
10 x Push ups
10 x Sit ups
10 x Pull up/ Ring row
10 x Stepping Lunge
10 x Hollow rock
10 x Burpee
10 x Air squat
10 x Wall climb

• 10 Min EMOM of:
BB Bench Press
75-80% of 10 @ 9 RPE 2 reps (0:03 pause on 1st rep)
Pause @ on chest
Usa il 75-80% del carico 10 @ 9 RPE trovato due settimane fa. La prima rep è con pausa al petto
mentre la seconda rep è normale.