Warm up 2-3 rounds
2min easy run
15-30s fast run
10 air squat
10 DB/KB snatch
*
20min amrap
400m/2min run
20 DB/KB snatch
20 squat jump

Strict push ups (5 x 10). Slow down + hold + fast up.
1:00 min rest between sets
 
Then

Seated rows (3 x 10) in slow tempo
1 min rest between sets

HUOM! Sairastapauksen vuoksi ohjattu Zoom -tunti on peruttu

30min amrap

80m kb carry (32kg)
5 pull ups
20 abb sit ups
15 kcal (assault, row, bike erg)

Fundraier treeni 3

50 Käsipaino maastaveto 2x 22,5 tai 15 kg
50 Istumaannousu
50 Askelllus laatikolle 60 tai 50 cm
50 Thruster yhdellä käsipainolla 22,5 tai 15 kg

Aikaraja 20 min.

10/10 - 8/8 - 6/6 - 4/4 - 2/2 min.

STRENGTH
Strict Wide Grip Pull-ups: 5 x 5-6. Rest 90s.
- Perform all sets with one weight or Bodyweight.
- Use "Fatgripz" if possible
- Option: Perform 5 x 5 - Partner Assisted Pull-ups.

METCON
With 10 Minutes on the clock:
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 65)
10 Push Press (95, 65)
- Rx+: 115, 75

EXTRA CREDIT
Barbell Curls: 3 x 10. Rest 60s.

A. 5 x 5 Back squat

B. 3 sets
1min weighted lunge steps
1min rest
1min standing bike erg
1min rest
1min squat complex
1min rest
1min s-bag/d-ball hold
*3min rest btw sets

C.
4x6 Ghr/hamstring curl
4x20 Ghd

Tabata: bicep/skullcrusher

10x Every 1.30min
Snatch pull & stop @knees+ 1 snatch

5-5-3-3-2-2 Weighted strict Chin-ups

A.
45s. Jumping Jacks
45s. Squat + twist + Hip up & down

45s. Lunges
45s. Up&down dog

45s. Burpees
45s. Scale

Mobility:
- Lunge complex
- Ankles/Calves
- Shoulders + Chest + Lats

B.
Tempo Front squat:
3x6-10
7s. Down.
W/ db's/kb's
Rest 2min...

C.
For time:
18-15-12-9-6: Power cleans (w/kb's/db's)
30-25-20-15-10: Sit ups