Hammer Curl w. Iso Hold
3 x 8-10 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time (YGIG):

80 echo bike
60 db snatch
40 wall balls
20 d-ball clean
40 wall balls
60 db snatch
80 echo bike

R5JC

30-20-10 Reps For Time:

Wallball Shots
Box Jumps
Kettlebell Swing

TC 14

30 min

• 2 min Erg @ 80%
• 7 Ring rows
• 7 Pushups
• 7 Ring rows
• 7 Pushups

A.
8 min amrap

10 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00…

B.
8 min amrap

15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses

Rest 2 minutes, and when the running clock reaches 20:00…

C.
8 min amprap

10 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

Simning 1km

10 RFT:

3 Power Snatch 60/42,5 kg
200m Row
1 Legless Rope Climb

TC 20

Penkki 2x95%

Penkki käsipainoilla 3x8-15

Facepulls 5x15

Assault Bike:
10s Hard
20s easy
x 6
+
Resisted Nasal Breathing 15 Breaths
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Taitoharjoittelu 20 min HS/HSW

Kondisosio (Rpe6)

1. Split drop squat with KB x 8 o/v
2. HSPU x 6 (RPE5-6)
3. Med ball rotational throw x 10 o/v
4. Floor press x 8 (rpe 7)
5. HS walk max

4 rounds