At 00:00
3 rounds for time:
11/8cal bike
6 bmu / 8 c2b / 8 pull ups

At 8:00
3 rounds for time:
11/8 cal ski erg
12 wall ball @9/6kg

At 16:00
3 rounds for time:
11/8 cal bike erg
10 hspu / push ups

At 24:00
3 rounds for time:
11/8 cal ski erg
6 devils press @2x22.5/15kg

• koita tehdä kolme kierrosta aina mahdollisimman tehokkaasti 😈

20 min amrap:
6 x devils press 22,5/15 kg
8 x t2b
10 x db thruster 22,5/15 kg
12 cal Echo / Ski

10 min emom: 5-10 c2b quality work.

progressio 2/6

progressio 2/2

progressio 2/2

AMRAPs 8-6-4, rest 3min in between:
24 DU / 48 SU
6 T2B
4+4 alt. pistol squat

-rest 60/30/0s between rounds - 60s levot ensimmäisellä amrapilla, 30s toisella, kolmannella ei lepoja)

Aloita jokainen AMRAP alusta

HUOM! Molemmat versiont päivän treenistä voi tehdä päivän kaikilla tunneilla.

5 sets for quality:
10 Barbell Curls
10 Barbell Skull Crushers
- Rest 1min btw sets

5rm for 5set

A) Double KB front squat

Build up to a heavy 5 rep 
then
1x max rep with 70-80%

B) AMRAP 10’
14 DL
10 USA swing


8 alt. Clean and press
40 DU/ 80 SU

C) Core:
2-3 rounds
10/10 sinlge leg glute bridge
10 KB Pull through