15min parin kanssa

15 yleisliike
20 kp tempaus
30 istumaannousu

Toistot saa jakaa vapaasti

For time :

27 - 18 - 9
American Swing 24/16kg
Burpees

TC 6

Single Leg Hip Thrust

4 x ( 6 + 6 ) @ every 2:30

3 x 3min töitä/3min lepo

15 kp raaka rinnalleveto riipusta + työntö
10-15 etunojapunnerrus
max cal soutu

16 EMOM:

1. Right arm with DB: 5 shoulder presses, 5 push presses, 5 push jerks, 15 m OH carry
2. 7 Burpee pull-ups
3. Left arm with DB: 5 push presses, 5 push jerks, 15 m OH carry
4. 1-2 legless rope climbs

10 EMOM:

5 front squats - samalla painolla koko treeni

60-70% FS max.

Tempo front squats

5 - 5 - 5 - 5 - 5

2s down, explosive up, 1s stop - no bouncing. 80% of 4 RM FS.

2-3 kierrosta:

20 deadbugs
10+10 single leg hip thrusts

”Tabata”
8x 20 sek töitö 10 sek tauko

Istumaannousu

Triangle EMOM 36 Work 0:45 / Rest 0:15 ( AMRAP )

Minute 1 : Row Calories
Minute 2 : Bike Erg Calories
Minute 3 : Burpees
Minute 4 : Rest

Every station same repetion, each round. ( calories & burpees. ex. 11 )