Back Squat

3 x 2 x 80%
1 x 2 x 85%

SO 3:00

Warm Up

Row 4 minutes
20 Box Step Ups
Echo Bike 25/20 Cal
10 Strict Pull Ups
15 Push Ups
15 GHDSU
15 GHD Hip extension
25/20 cal Echo bike

1.6 km Run / 2km Row / 4km Bike
60 Alternating Pistols
50 Chest To Bar Pull-ups
40 Burpee over Bar (Facing)
30 Power Snatches (60 / 40 kg)

(Time cap: 35min.)

LÄMMITTELY
Lonkan liikelaajuuksien avaus
Koko kehon avaus ja lämmittely
Pakaran aktivointi kuminauhalla

TREENI

Amrap 8
1. Askelkyykky sivulle x8/jalka
2. Roikunta (oma max.)
3. Pallof punnerrus x8/puoli

Amrap 8
1. Bulgarialainen askelkyykky x8/jalka
2. Pallon heitto maahan x8
3. Kulmasoutu kp x8/käsi

Amrap 8
1. Askelkyykky eteen ja taakse x8/jalka
2. Supermies x8/puoli
3. Lantionnosto x8

RestDay!

600m run
30 fron rack lunges 60lb (women)
30 HSPU

20 min cap

3 rounds
10/8 cal bike or row
10 good mornings
10 empty barbell deadlifts

Deadlifts
EMOM x 10
5 reps @ 65% 1RM
Must be touch and go reps.

3 RFT
800m run/1000m row/ 1600m bike
50 walking lunges
20 devils press 50/35

Rowing / (Assault Bike) for time:
3 Sets (9:00 / set)
00:00-03:00 50/40 cal
O3:00-06:00 40/30 cal
06:00-09:00 30/25 cal

Rest 3:00 btw sets

Scaled:
40/30 cal
30/22 cal
20/15 cal

EMOM 10:
1 BMU

REST 3:00

EMOM 10:
5 Burpees + 1 BMU