1. 7min amrap
   6 shuttle run
   6 db devils press
   *you go i go

2. 7min find heavy set
   3 shoulder press

3. 7min for time
   60 synchro air squats
   30 synchro sit ups
   30 synchro burpees

4. 7min max calories
   Echo bike

5. 7min amrap
   60 wall ball shots
   60 box step overs
   Split reps anyhow

Handstand against/without wall.

ALLOUT!

As many reps as possible in 14 minutes of :

6 Ring Rows
12 Push-Ups
20 Sit-Ups
1-2-3-4-5-6-7...Etc.
70/50kg

Skills
+7min emom

Metcon

Aikaa vastaan
30Cal
30 Thruster 50/35kg
30 Bar facing burpeeta

10 rounds for time:
5 wall ball @9/6kg
5 box jump over
5-7 t2b / V-ups

JERK

4x3 split jerk, 2s pause in the catch @70-80%

• napsu lisää viime viikosta

CLEAN

EMOMx8
2 hang squat clean @75-80%

Week 4
Session 2/2

A)
Deadlift
3x3 @60-65 % of 1RM ( deload week)
- full reset

Accessory :
Tempo DL lowering down slowly
3x6@ 50-60%
Reverse lunges with barbell
3x 10/10
Side Plank
3x30"/30"

B)
3 sets
Banded lat pull down x 20
Narrow stance Push up x 12
gorilla row x 12 ( 6/6)