Eilinen/
Kuminauha hypyt 8x2, tankoon 30% takakyykky

Taskuilta raakatempaus 10x2@50-60%

Hyvää huomenta liike 5x5, räjähtää

Assault Bike Conditioning
3 Rounds:
3 Minutes Easy
2 Minutes Moderate
1 Minute Fast

Penkki 9x3x60% (kapea/normi/leveäote) palautukset noin 1min
Pystypunnerrus 4x8-12
Penkki käsip 3x8-15
Vap.val. soutuliike 50-100 toistoa

“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlifts (1.5x bodyweight)
Bench presses (1x bodyweight)
Cleans (0.75x bodyweight)

Tempausotteella Mave 2RM

Takakyykky
5x5@75%
Shoulder press 3RM
1xmax @ 80%

Pullup 1 RM. Find today's heaviest pullup

Midline
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds

Accumulate:
150-200 Banded Leg Curls each
100 KB Side Bends (50 each) (banded side bends if possible)
*Superset the two. Complete big sets of curls, 50-75 per set.

5 series of 10 Front squats at a weight that allows to do them unbroken but heavy enough

AMRAP 5

600M run/750 Row
1 Round Cindy
Max Clean and Jerks (62,5/42,5 KG)

Rest 5 min

400M run/500 Row
2 Round Cindy
Max Clean and Jerks (70/50 KG)

Rest 5 min

200M run/250 Row
3 Round Cindy
Max Clean and Jerks (85/60 KG)