• 40 Min of:
Run 4’ @ 60% MHR +
6 Round of
3’ @ 65-70% MHR
2’ @ 75-80% MHR
1’ @ 85-90% MHR

"Whitten"

22 kb swing 32/24kg
22 box jumps 24/20"
400 m run
22 burpees
22 wb 20/14p

Push press 5RM +
1x5@95% (5rm)
1x5@90% (5rm)

Snatch-Snatch press- OHS- Snatch balance - OHS x5

Te-otteella VAPU + Valakyykky
5+1 RM
5+1@95%
5+1@90%

Takakyykky, pohjastopilla
5RM
5@95%
5@90%

Hyppykyykky 1/4 syvyydestä.
3x5@50%

Pystypunnerrus
5RM
5@95%
5@90%

Weighted Pull up: 5-4-3-2-1
90s. Rest
Bench press: 5-4-3-2-1
90s. Rest

Korkea Te-veto + raakatempaus + tempaus polvelta

(1+1+1)@1RM
(1+1+1)@95%
(1+1+1)@90%

Maastaveto Te-otteella ilman loppuojennusta, ylhäällä 2s pito
5RM
5x95%
5@90%

Voimatempaus ilman lantiokontaktia
3x5

Suorinjaloin Maastaveto

3x5

AMRAP 5
10 Box Jumps L/M
12/8 cal Row
REST 5
AMRAP 5
10 Air Squats
20 Double Unders
REST 5
AMRAP 5
10 KB Swings 32/24 kg
5 Burpees

21-18-15-12-9-6-3
SDHP (35)
PP (35)
9:25

A: Every 90 sec for 9min
1: WPU x5/Toe assisted pull ups 3x8-10
2: RDL x6-8 @3110

B: 90sec on/90sec off
15rkb swing 32/24kg
Amrap row for cal