Penkkipunnerrus 5x5 (75-85%)
Vauhtipunnerrus 3x6
Pystysoutu tangolla 3x10-15
Face Pulls 100 toistoa
Hauikset aka tykit :) 100 toistoa

3 Rounds for quality

10 Leg raises with KB
10 Back Leg raises
5/5 Side Raises
10 Leg raises
10 Upper Superman
5/5 Scorpions
20sec Hollow hold

4x3 (107%)

For time:

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

*bergeron beep test
7 thruster 35/20, 7 pull ups, 7 burpees.

500m row
In what is remaining of 4min, perform as many KB Swings (24/16kg) as possible.
rest 3min
500m row
In what is remaining of 4min, perform as many burpees as possible.

rest 3min
500m row
In what is remaining of 4min, perform as many DU as possible.

Back squat
10@71%
8@76%
6@81%
4@86%
2@91%

Maastaveto pukeilta (säärestä / polven alta) 5x2
Maastaveto tempaus-otteella 4x8
"Power Pulls/Shrugs / Voimavedot" 5x5
Ylös-alas-lankutus 100 toistoa

6 Rounds, New round every 5th minute

(1-3)
15/10 Cal. Assault Bike
Run around the box
15/10 Cal. Row

(4-6)
15/10 Cal. Row
Run around the box
15/10 Cal. Assault Bike

"EXTRA"

Ring Muscle-Ups:
Max Unbroken Reps

(Extra = Jos on aikaa ja energiaa)

1200 m Juoksu
20 varpaat tankoon
1000 m Juoksu
40 1-käden kahvakuulaheilautus
800 m Juoksu
20 varpaat tankoon
600 m juoksu
40 1-käden kahvakuulaheilautus
400 m Juoksu
20 varpaat tankoon
200 m Juoksu
40 1-käden kahvakuulaheilautus

aikaraja 50 min.