For time parin kanssa

2000/1500m row
300 DU
150 box over burpee

Toistot saa jakaa miten haluaa.

2x3, 2x1, neg

For total reps

• 3 sets of shoulder presses, ⅔ body weight
• 3 sets of strict pull-ups
• 3 sets of push presses, ⅔ body weight
• 3 sets of strict pull-ups
• 3 sets of push jerks, ⅔ body weight
• 3 sets of strict pull-ups

Rest 30 sec. between sets.

VETÄVÄ VOIMA+CORE
3 rounds of:
- One hand KB row 8+8
- rest 90s
- 20-30s of Plank w/KB drag
- rest 90s

METCON
15 min AMRAP of strict "Helen"
- 400m run
- 18 KB swing (20/12)
- 9 Banded strict pullups

Amrap 12
Ski erg 15/10 cal
20 Jumping lunge
Row 15/10 cal
2+2 Turkish get up
15 Wallball

5x5 Backsquat

3x
15 Push-up
10+10 Bulgarian split squat
12 Pull-up/chin-up
15 Ring row

+Core

OHS

• Find a heavy 3 in 20min.

• 2min.: Row/Bike/Run

• 60s. + 60s. Lunge complex

• 60s. Shoulder rotations w/ stick

• 1min.: Row/Bike/Run

• 2 rds:
  6-8 OHS
  10-20 DU's
  6-8 Ring row

• Mobility...

A) 5x
8 Bench press
8 chin up

B) 5x
10 push up
10 strict dip

C) 3x
10 DB bench press
12 Ring row

D) 3x
10 DB shoulderpress
10+10 DB bicep curl

100+ Different core workout’s

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5 rounds for quality

30-60sec Handstand hold
10-15 Towel pull
30-60sec Plank hold
10-15 Back extensions

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WARM-UP:

EMOM9

1: 50sec Plank hold to downward dog hold
2: 2 Wall climb + ME Towel pulls
3: 50sec Push-up to shoulder tap

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1) Muscle clean + hang squat clean + front squat: 3x3+3+3
2) High hang squat clean: 5x2
3) Power clean + hang squat clean: 6x1+1
4) Back squat: 3x2+2+2 (15-20 sek lepoa kakkosten välissä, 2:30-3 min lepoa sarjojen välissä)