4 x AMRAP6
(2min lepo amrappien välissä)

1.12 Kyykky + 6 Leuanveto + 4 Burpee

1. 6 Cal pyörä + 10 Kahvakuulaheilautus

2. 200m Soutu + 14 Askelkyykky taakse

A,
Incline Bench Press 1

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

B,
Dumbbell Bench Press 15-15

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

C,
Dumbbell Tate Press 10-10

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

D,
Dumbbell Rollback 10-10

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

E,

"Eva"
5 rounds for time of:
Run, 800 m
30 Kettlebell USA Swings @32/24kg
30 Pull-ups

Goal: Sub 45 min

F,
For quality:
25 L/25 R Diagonal Banded Pull Aparts
50 Band Face Pulls
25 Plate External Rotations, pick load
50 Tiger Walks

Shoulder Maintenance

Band Face Pulls- band at knee height

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

For time:

30-25-20-15-10
KB Squat 24/16kg
KB Hang Snatch
Ring Row

LÄMMITTELY
2 kierrosta, 1:00/liike
Kuminauhalla:
• Ylivienti
• Viparit eteen
• Viparit sivulle
• Lonkan ojennus
• Lonkan loitonnus
• Renkailla kyykky

TAITO
3 taito pistettä, tehdään harjoitteita jokaisella pisteellä 7min ajan. Valitse itselle sopivan haastava liike.

1.Piste
Käsilläseisonta --> hspu
• Käsien nosto seinällä / kuppiasennon haku
• AKK / kuppiasennon haku
• L-asento boksilla
• Seinällä

2.Piste
Pistoolikyykky
• Yhden jalan jarruttava työ boksille / kahdella jalalla ylös
• Yhden jalan kyykky boksille
• Yhden jalan kyykky renkaiden kanssa
• Yhden jalan kyykky boksilla seisten

3.Piste
Tasapaino
• Vaaka --> tähti
• Lentokone --> jalka sivulle ja takaisin --> kädet mukaan
• Konttausasennossa tähti

20 minutes for quality

5-8 Strict Pull Ups
15 GHDSU
10 Weighted Cossak Squat
12 DB Biceps Curl, Alternating

rest btw. movement as needed.

Weighted Pull Ups

5 x 4 x 60-65%

SO 2:30

SKi 10 minutes

4 серии: 4 рывковых жимовых швунга+ оверхэд

Bench press 2 rep max