Takakyykky 10x3@70%

Tempaus puolesta reidestä (riipusta tai pukeilta) 2x3@65%, 3x3@70%

Te -otteella nosto taskuille (2sek pito)
1x3@80%, 2x3@85%

Valakyykky 2x3@65%, 3x3@70%

Joka 3 min x 5

Pysäytysetukyykky x 4, AHAP

Joka 2 min x 5

1 raakarive + 3 x vauhtipunnerrusta + 2 raakatyöntö + 1 saksityöntö, AHAP!

Olkapää mobia 40 min

For time
45 sit up
35 air squat
25 medball clean
35 air squat
45 sit ups

• 4 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest each interval

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

AMRAP 11 minutes of:
30 Double-unders
7 T2b
7 Dumbbell Squats @2x22,5/15kg
7 Dumbbell Push Press @2x22,5/15kg

5 mins rest

15-12-9 reps for time of:
Deadlift 120/80kg
Bar Muscle-ups ( scaling : Jumping bar mu on box)

5 mins rest

2 Rounds for time of:
25 Back Squats @60/40kg
25 Bar facing burpees

Timecap : 40mins

Maastaveto, 3 x 10

• For Time:
Run 800 m
BB Overhead Squats (35/25Kg) 50 reps
Row 1000 m
BB Front Squats (35/25Kg) 50 reps
Run 800 m
BB Back Squats (35/25Kg) 50 reps

Deadlift, find 3 RM (in 20 minutes)

AMRAP10:
5 DL (70% of max 3 RM)
20 DU (or 40 singles)