Back squat 7-7-5-5-3-3

Rauhallinen tunti. Sopii kaikille!

For time:
75-60-45-30-15 double unders
500m-400m-300m-200m-100m row
25-20-15-10-5 DB box step ups 50/35

*triple the amount of meters for bike

*double the amount reps for singles

3 rounds
25 jump rope
5 inchworms
10 AKBS light weight

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

*try to increase weight every 2-3 rounds.
warm up to around 50% 1RM

Strongman Friday

EMOM 40 min
1: Tire flips
2: Row
3: D-ball over high box (boxit about rinnan korkeudelle)
4: KB cleans 2x28/2x20 kg
5: Rest

*2-3 hlö tiimeissä / asema.
* Itse saa määrittää mihin tahtiin toistoja tekee. Enemmän laatua kun vauhtia!

5 RFT
20 lateral bar burpees
10 STO 135/95

*pick a weight for the STO that you could do the first round unbroken.

Merkkaa kilot ja repsit

EILINEN/LEPO/
60 min PK-
LENKKI

Complete as many rounds as possible in 10 minutes of

• 20 dips
• 15 GHD sit-ups
• 20 handstand push-ups
• 15 GHD sit-ups

6 RM benchpress narrow grip