BACKSQUAT
4-5 x 5 x 78-83%
rest 2-3min
SUPERSET
4 rounds, every 3min:
15-20 GHD sit ups
10 Pendlay row

AMRAP 12, Teams Of Two

15/11 Cal Bike
15 Goblet Squats

IGYG

Front Squat

5-5-5-3-3-3

Go Every 3:00

3rnds for time:
300/250m row
15 wall ball
10 knee raises/leg raises/ttb

TC: 13'

bear pos. wall taping 3x5/5

one arm KB press w. band around wrists 2x3/3, slow motion @easy KB

strict press (from floor)

up to a heavy triple in 12mins

Kyykky 1x95-97,5%

Stoppi-kyykky 4x4x60%
-3s stoppi

Jefferson Curl 3x15x15-20%

Sivutaivutus 3x15 / puoli

"Cardio meets Abs"

E5MOM 45: 3rnds

A) 45s plank rest of time ski/row 60/40+ cal
B) 20s + 5s rest +20s Bicycle hold +leg raise L+R rest of time bike/row 60/40+ cal
C) 45s Dead bug rest of time ski/bike 60/40+ cal

A,
Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
4 Overhead Squats, 61/43kg
8 Toes-to-bars
12/10 Bike Calories

Goal: 6+ Rounds

C,
For quality:
2 rounds of:
10 Plank Shoulder Taps
Hollow Hold, 15 secs
Handstand Hold, 20 secs
--then--
3 rounds of:
Handstand Walk, 15m

LÄMMITTELY
3 kierrosta:
2min ergo (vaihda joka kierroksella)
3+3 Turkish get up (kevyt)
5+5 tuulimylly (kevyt)
5+5 kasakkakyykky (kevyt)

---

HARJOITUS

6x5min

1. ergo
2. AMRAP 5+5 Turkish get up, 5-10 mittarimato + punnerrus, 5+5 kasakkakyykky

Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Kiinnitä AMRAP osiossa huomiota liikkeen hyvään laatuun. Valitse AMRAP osion liikkeisiin keskiraskaat painot.

In 30min:
1 Snatch
- Go by feel