(alkulämpät: karhu x2, ankka x2, rapu x2)

Maastaveto 2x8x60%

Pystypunnerrus 3x10

Suorinjaloin mave 3x10

Goblet-kyykky 3x10-15

• For Time of:
BB Shoulder to Overhead (60/40Kg) 20 reps
Bar Facing Burpees 20 reps
BB Front Squats (60/40Kg) 30 reps
Bar Facing Burpees 20 reps
BB Deadlifts (60/40Kg) 40 reps
Bar Facing Burpees 20 reps

For Time:

40 Sit-up
30 Burpee
20 Medball clean
10 Man maker @22,5/15kg
20 Medball clean
30 Burpee
40 Sit up

TC: 15'

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(10)
Amrap 10
12 push ups
12 cal row
12 sit ups

Opt(12)
bench/strict-work up to a heavy(80-85%)
200m run x4 on the 2:30
5x5 hollow rocks

Finisher
50 oblique crunch
1:00 pigeon

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout intervals(16)
:15 on :15 off :15 on :15 off
tuck jumps
kneeling overhead plate hold
side shuffle to sprint
wallsit with plate hold

Finisher
:60 second knee tuck hold
1:00 min front rack stretch

Kyykky 3x2x80%
Penkki 3x2x80%
Maastaveto 2x80%

Penkki 4x8x60%

Pendlay Row 5x10

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

Raakarive riipusta, tekniikka

3 x 5 raakarive riipusta

-Ilmakyykkytekniikka
-Valakyykky tekniikka

Valakyykky, 3 x 5 sopiva paino

Jos liikkuvuus on ongelma, harjoittele liikkuvuutta.

In every 90 s x 12
2 high pull *
1 clean *
* From blocks