Chipper FT, cap 20 min

80 pull-ups
60 GHD sit-ups or Toes-to-bars
50 one-legged squats, alternating
40-cal. row
30 dumbbell push presses, 22,5/15kg

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BE SMART

Voimatempaus, polvelta 5x3@35%

Snatch Balance 4x3@70%

Boksi hypyt 5x4

Russian Twist 4x30

Tempaus puolesta reidestä 5x3@70%

Te otteelle Mave 5@75%, 5@80%, 5@85%

Reverse Hyper 3x15, kuormaa

Double Leg Banded Leg Curls x 100 Reps.

Sprints 10 x 30:60 (5R, 14 min)

30" burpees
60" rest
30" DU
60" rest

AMRAP 15 min

15 WB
15 Pullups
15 hollow rocks

10 minutes in the following pattern

• 30 sec @350-400watts
• 10 sec @450-500watts
• 10 sec @550-600watts
• 10 sec @700-800watts
• 30 sec @300watts
• 30 sec rest

AMRAP 15 minute
15 Plate ground to overhead (20 kg/ 15 kg)
10 m Overhead Walking Lunge (20 kg/ 15 kg)
15 Weighted sit ups (20 kg/ 15 kg)

Tabata:
Hollow hold
Arch hold

Partner wod:

40-30-20-10

Ground to overhead 2xkb/db
Pullups

Rest 2 min

2 rounds of:
50 wb
50 ttb

Rest 2 min

40-30-20-10

Kb swings
Goblet squats

Shoulder Press 3 RM