Maastaveto max1

Open 20.2

Penkki max1

5 min AMRAP 1
2 push up
1 pull up / 2 ring row
then 3 push up and 2 pull up/ 3 ring row

Rest 2 min

5 min AMRAP 2
2 Diamond push up
1 C2B / 1 supine ring row
then 3 diamond push up and 2 C2B

You can also do AMRAP 1 two times.

Five sets of five pull-ups with weight, aim to do all sets with the same weight.

Press
Push Press
Push Jerk

Thruster
Box Jump/ Step Up

Workout
30 — 20 — 10

Push Press

Box Jump/Step-up

*keppi tai kevyt tanko.

EMOM 15

min 1-5 : 1 x rive@70%
min 6-10 : 1 x rive@73%
min 11-15 : 1 x rive@76%

päälle raskas ykkönen

Työntöveto 1x2x100%, 1x2x105%, 1x2x110%

Etukyykky, 1x1x70%, 1x1x75%, 1x1x80%

Warm up(10)
200m run
10 active dive bombers
10 pik n grass
10 mclimbers
10 plyo
10 knuckle draggers
10 inchworms
10 squat jumps
10 plank taps
1:00 min pigeon

Workout(16)
:15 on :15 off :15 on :15 off
renegade rows
airdyne
low plank w/single leg raise-alt
body builders

Finisher
25 w-raise
50 alt toe touch
1:00 min IT stretch

Strict pull up 5x5
Db thruster 4x8

HS hold practice

EMOM 12 ( 30 -30 sec ) pairs
Russian dip pairs
Negative pull up ( weighted ) x3
Ring push up support Hold / pairs
Pistol x 6/ 6

EMOM 12 (40-20)
C2 roll out
Double Kb hold
Barbell twist
"Invisible" chair