Taito-osio

Voima
A1 HSPU 4/3/2/2 (RPE8)
A1b kontaktihyppy boxilta x 7 ( joka toinen kierros pinnalta, joka toinen syvältä)
Tauko 2-3min

B1 Pystypunnerrus istuen kuulalla 3x5 o/v (RPE8)
Tauko 1-1.5min

B2 yhden jalan kyykky 3x8 o/v
B2b etureisisarana x 5
Tauko 1min

C-osio (sykealue 2-3)
1. Tikkaat x 5
2. Pike-noja x7 + olkakosketukset x 3 o/v
3. Linkkari x 2 + tukki + käänt. Burpee X3 (x4)
4. Olkadippi x 8 + pöytä/käänteinen lankku
AMRAP 14 min

Every 3 min
4 x 8 sumo deadlift
Leave a few reps in reserve.

AMRAP 7

2-4-6-8-10....

Push Ups
Sit Ups

3x3min AMRAP

80 DU
15 C2B
Max reps HSPU remaining time

Rest 2min between rounds

RPE 4
Target: The aim is to go hard on
each AMRAP but come up with a
sustainable rep scheme for the
hspu. Don’t hit the first hspus with
an all out unbroken set unless you
can go for the whole remaining
time!
Tailorin

EMOM’15
5 C&J moderate weight

Deficit trap Bar deadlift 4x5

EMOM 12:
Min. 1 | 5 chest to bar pull ups
Min. 2 | 10-30 Double unders

Penkki 8x8x60%
-niin lyhyet palautukset kuin pystyy pitämään

Kulmasoutu 5x10

Vinopenkki käsipainoilla 5x8-15

Facepull 5x20

5RFT:

400m Run
30 GHDSU
15 Deadlifts 112,5/75kg

( 20 - 35 )

-Pace the run in a way that will allow you to push the GHDSU an deadlifts
-Find a smooth, steady pace on the GHDSU. If you know you'll need a break somewhere along the way, plan to break after 15´s reps or every 10 reps quick 5s.
-Deadlift 1-3 Sets.

2 rounds for time of

• Run 1 mile
• 50 burpees