Takakyykky / Takakyykky boxille

3x 6, nousu v2

2x 4min Amrap / 2min tauko

1) 7 cal 7 rengassoutu
2) 4+4 pallo olalle 4+4 vauhtipunnerrus yhdellä kädellä

Pyörä
Bar over burbee
Hiihto
Kp thrusteri

Kippi ja T2B

Complete as many rounds as possible in 35 mins of:
10 Shuttle Runs, 1 rep = 2x7,5m
15 Burpee-to-Targets
20 Wall Balls, 6/4 kg,
25 Russian Kettlebell Swings, 24/16 kg
30/25 Machine Calories

CORE:
V1 3-6-9-6-3
V2 4-8-12-8-4
V3 5-10-15-10-5

V-Up
Tuck-Up
Sit-Up

EMOM 9

1 min : Dual KB/DB Farmers Hold ( Heavy )
2 min : Plank Hold
3 min : 10 Hollow Rock

6 sets:
2 Clean Pulls + Power Clean + Clean
Sets 1-2: @80% 1RM Power Clean
Sets 3-4: @82-83%
Sets 5-6: @85%
- Rest as needed btw sets

4-5 sets:
3 Push Presses + 1 Split Jerk @80-85% 1RM Push Press
- Rest as needed

Emom24:
1: 9cal machine
2: 10 air squat+ 10 ring row
3: 60sec shuttle run
4: rest
5: 9cal machine
6: 5+5 half turkish get up
7: 60sec burpee plate over
8: rest

Snatch

12 x 1 @ 76+% go every 1:00-1:30

– First lift @ 76%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 76%(V)–>79%(V)–>82%(X)–>77%…)