4 x 5

3 rounds for quality, 10-12 reps/hand:
1) DB bicep curl
2) Bent-over DB row
3) Banded triceps
4) 1 min KB farmer's walk
5) 1.5 min rest

Find 3RM @RPE 9/10
Then 2x3 90%/3RM

AMRAP20
6 Punnerrus
8 Käsipainotempaus
10 Istumaannousu
12 Kyykky

You go, I go per kierros.

For time :

Row 2000/1800m

4 rounds

4 Rope Climbs
3 Power Clean
3 Push Jerks
3 Front Squat

60/42,5kg

Bike 2000/1800m

Back Squat

2 x 6 x 70%
2 x 5 x 75%
2 x 4 x 80%

❄🧘‍♂️🧘‍♀️🧘🧘‍♂️❄

A,
Back Squat 3-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3 then back off to a heavy set of 10.

B,
6 rounds for time of:
9 Clean & Jerks@52/35kg
9 Burpee Box Jumps @60/50cm
45 Double Unders

Goal: Sub 15 min

C,
3 rounds for quality of:
20 Plank Shoulder Taps
15 Band Face Pulls
10 L/10 R Single Arm Dumbbell High-pulls, pick load

A,
For time:
15 Ring Muscle-ups
Double Kettlebell Front Rack Walking Lunge@32/24kg 15m
12 Ring Muscle-ups
Double Kettlebell Front Rack Walking Lunge
9 Ring Muscle-ups
Double Kettlebell Front Rack Walking Lunge

Goal: Sub 8 min

B,
3 rounds for quality of:
Adductor Plank, L 10 secs/R 10 secs
15 Dball G2Over Shoulder @50/30kg
Reverse Plank Hold, 20 secs
Rest 1 min

METCON, VETOTREENI
EMOM 19
10 sjmv kk
10 (5+5) kulmasoutu kp
10 (5+5) rinnalleveto kk
10 (5+5) yhden käden rengassoutu
Lepo