• 10 Interval of:
Run 1:00 @ > 90% MHR
Walk 1:00

E2M for 20min
1: 3 heavy Power Snatch + 5 bar facing burpees
2: 24/20 cal row

3 x 5 min AMRAP + 2 min rest

AMRAP 1.

3 strict handstand push ups (scale toes on the box)
7 box over burpees

AMRAP 2.

5 deficit kipping handstand push ups (scale knees on the box, deficit)
7 box over burpees

AMRAP 3.

7 kipping handstand push ups (scale on the box)
7 box over burpees

• 3 Round of:
GHD Sit Ups 25 reps
Handstand Walks 25 m

Back Squat 10-10-10 reps.
* First set with narrow feet, second set with wide feet, third set with normal feet.
* Add weight for each set.

Takakyykky 10x3@70%

Tempaus polvelta (pukit). 2x3@70%, 3x3@75%

Te-veto 10 cm koroke jalkojen alle 2x3@90%, 2x3@95%

Snatch Balance + Valakyykky

2x(2+1)@65%, 2x(2+1)@70% (valakyykky)

Front Squat 3RM

90 minutes AMRAP, of basic endurance

First 30 minutes:
5+5 TGU
10 x (1 power clean + 1 jerk)@70-80%
20 Weighted sit up
15 SLDL@same than c&j

Second 30 minutes:

Rowing

Third 30 minutes:
10 pull ups
20 push ups
30 air squat
40 Dus´

5RFT
22 Kettlebell Swings 24/16kg
22 Box Jumps 24/20"
500m row
22 Burpees
22 Wall Ball Shots 9/6kg

• Interval of:
1 Interval of:
Assault Bike 0:30 @ max Kcal
Full and complete rest. Registra il numero di Kcal
4 Interval of:
Assault Bike ½ Kcal of 0:30 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
primo.