EMOM 9 min
1) 10-15 c2b incline row
2) 20 banded good mornings
3) barbell side bends
RPE 7-8

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Goal & Intensity
-Strengthen upper back, posterior chain, and core stability.
-Controlled accessory work at moderate intensity.
-RPE 7–8, challenging but never to failure.

Coach’s Tip:
Move with control and focus on posture and tension, not speed.

3x 10/10 Single Leg Deadlifts (DB/KB)

Focus should be on good movement
over weight and speed.
Rest as needed between sets/sides.

4 x alkavalla 3 minuutilla

Maastaveto 3,2,1,1
Rengassoutu 6-10

16 min alkavalla minuutilla

1. 4-8 käsilläseisontapunnerrus
2. 4-8 leuanveto/rinta tankoon
3. 4-8 maastaveto 102/70kg
4. 8-12 boksihyppy/askellus

Valitse hyvin toistettava toistomäärä, tänään ei ole lepoa tarjolla

1) Row/Assault/Ski/Burpee
2) 10-15 Wallball + 5 Pull-Up
3) rest

Find your 5 Tm in 15min

AMRAP 38

120 Wallball Shots 20/14p
*
120 Calories Bike Erg
*
50 Burpee Box Overs 24"/20"
*
120 Deadlift 60/40kg
*
120 Dumbbell Snatch 22,5/15kg

• After each movement rest 1:30 ** Split reps as you like

Deadlift, work up to heavy 3RM
+
2x6 @85-90% of 3RM

20min amrap:

• 6 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 6 burpee
• 6 swingi (ven.)(N 24kg / M 32kg)
• 6 askelkyykky
• 6 etunojapunnerrus (hand release)
• 6cal soutu

3 kierrosta

15-12-10 toistot
hauiskääntö
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