Työntöveto + Rive polvenalta + etukyykky + työntö

1+1+1+1x55%, 60%, 65%, 70%
2 x (1+1+1+1)x75%, 80%

Etukyykky, stopilla + etukyykky

2 + 1 x 60%
2 + 1 x 65%
2 + 1 x 70%
2 + 1 x 75%

VAPU 3 x 3 x 80%

Juoksuvedot

5 x 30m, 2-3 lepo

3 rounds for quality:
6 "Plate slide"
8 T2b/leg raises
10 Weighted situps

20 cal row
15 thruster
10 burpee box over
40 pullup
10 burpee box over
15 thruster
20 cal row

42.5/30kg

6 min window:
900/800m bike or 600/550m row/ski
1 round of cindy
Amrap squat cleans 60/40kg

2 min rest

6 min window:
600/500m bike or 400/350m row/ski
2 rounds of cindy
Amrap squat cleans 70/50kg

2 min rest

6 min window:
300/200m bike or 200/150m row/ski
3 rounds of cindy
Amrap squat cleans 80/60kg

Cindy:
5 pull-ups
10 push-ups
15 air squats

Result is total squat cleans!

A.
3 rounds
30 push-up
30 DB snatch
-4 min rest-
2 rounds
40 Ab mat su
40 DB push press
-4 min rest-
1 round
100 Air squat
200 DU

B.
20 min amrap (with partner)
5 Goblet squat
5 KB swing
5 KB thruster (2 kb)
E5MOM 10 Synchro burpee

20 min amrap

• 20 Cal Row

2 rounds of:

• 10 Burpees over D-Ball
• 20m D-Ball front carry 50kg

score i total reps performed - each 5m of carry is 1 rep

EILINEN/LEPO/
60 min
KÄVELY/PK-
LENKKI

Tempaus veto puolesta reidestä + tempaus puolesta reidestä (Pukit)

2 x (1+1)x55%, 60%, 65%, 70%, 1+1x75%, 1+1x80%

Valakyykky

4 x 2 x 70-80%, 2 stoppi alhaalla.

Snatch Droppi, lähtö 45´kulmasta

4 x 2 x 50-60% (Te)

Kyykkyhypyt

5x3x20-30% takakyykky

A,
5 rounds for time of:
Run, 400 m
7 Ring Muscle-ups

Every time you break complete:
20 Double Unders
Goal: sub 15 mins

B,
As many reps as possible in 30 mins of:
Assault Bike Calorie

Goal is to have similar calories accumulated in each min of work.

Max reps of kipping pull up