10 min AMRAP
8 ring dips
4+4 one legged dead lifts 50kg/35kg

Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.
– use a light band if needed and crank out fast reps – full ROM though

OPTION 1

15-12-9 REPS OF:
KB THRUSTER (W.O.C) USE 2 KB
RING ROWS

OPTION 2

15-12-9 REPS OF:
THRUSTERS (40/25)
PULL UPS / C2B

OPTION 3

15-12-9 REPS OF:
THRUSTERS (60/50)
MUSCLE UPS

Eka karsinta veto.

Kehonhuoltova

Tempaus 5x1@60%

Raakarive + työntö 5 x (1+1)@60%

Voimat olkkoon kanssanne Rovaniemellä !!!!!!!! <3

2Power snatch+2ohs 5 sets
Snatch 6x2
Front squat 5x2

Rästi

On the minute x9:
1 Pausing Back squat
1 Back squat

1-3: 60%
4-6: 66%
7-9: 72%

Warm up
3rds
10 jax
10 m climbers
10 hollow rocks

Mobility(5)
1:00 min child's pose
1:00 min pigeon

Fittrain Intervals(16)
:15 on/:15 off-:15 on/:15 off x5
airdyne
temp tantrum
jump rope
bird dog

Opt(12)
1600m walk/run
5x5 hip ext
tabata row

Finisher
30 arm circles
30 cuff iso
60 side bends
1:00 min bf stretch