3-minute Echo Bike + 3-minute Row
+
5/way Scapular rolls
10 Handstand shoulder taps
5 Ring row transitions
+
2 rounds @ increasing pace
1 Ring muscle-up
4 Strict handstand push-ups
6 Air squats
1 Shuttle run
1 Rope climb
1 Handstand walk
4 DB hang power clean and jerks
4 DB walking lunge
6 Hand release push-ups
60-second Air bike between rounds

E3MOM x5:
7-15 T2B / K2E / toes-to-rack
14-30 s.a. kb suitcase dl
20-40 DU / 40-60 SU

Työaikatavoite: ~1,5min / kierros, TC 2min / kierros.

Find your 10 rep max

Run & Jog

10 Minutes Warmup
...into
3 Minutes Fast Run ( HR 4-5 )
4 Minutes Easy Pace HR ( 2-3 )
Repeat 7 times.

EMOM 4 min
-5 kipping pull-up

For Quality:
12 Goblet squat
8/8 Walking Lunge
3 Wall walk

+finnish with Dragon flag training

LÄMMITTELY
Teema: lantio
1 kierros, 60s. liike
- 90/90 kierrot + nosto ylös
- liskokierrot oik. ja vas.
- boksilla tuettuna sisäkierrot
- boksilla lonkankoukistajan venytys oik. ja vas.
- seinällä polven nosto + kierto
- seinäkyykky

2 kierrosta, 40s. liike
- Askelkyykky taakse vuorojaloin
- Lantionnosto (+polven veto)
- Sumo mave

EMOM 18
6-12 x istumaannousu pallon kanssa
4-8 cal laite
6-12 x punnerrus
4-8 cal laite
12-20 x lankussa soutu kp
Lepo

1 power clean or 1 squat clean

AMRAP Tc 12'min

Treenaaja ______________________________ Kuntoilija

200m Assault runner / 600m Bike ______ 100m Assault runner or 300m Bike
30 Double unders _______________________ 90 Single unders
10 Dual DB hang clean __________________ 10 Dual DB hang clean

15/22,5kg ________________________________ HAP

For time

2 rounds of:
50 DU
40 Air squats
30 Wall balls
+
3 rounds of:
40 Sit-ups
30 Box step-ups
20 Push-ups
+
4 rounds of:
30 KB swing, 16kg
20 Calories
10 Pull-ups
+
5 rounds of:
8 DB snatches, 15kg
4 Burpees
2 Wall walks

TC: 45min