5 kierrosta

30 Yleisliike
30 Kahvakuulaheilautus 24/16kg

A.
easy 5-10min.

B.
Run/Bike/Ski/Row;
Run 5min / walk 2.5min
Run 4min / walk 2min
Run 3min / walk 1.5min
Run 2min / walk 1min.

C.
easy 5-10min.

Find your 1 rep max
Tc 5 min

Bike for 90 mins, outside

Lumberjack 20

20 deadlifts (125/85 kg)
400 m run
20 KB swings (32/24 kg)
400 m run
20 overhead squats (50/35 kg)
400 m run
20 burpees
400 m run
20 C2b pull-ups
400 m run
20 box jumps
400 m run
20 DB squat cleans (20/15 kg each)
400 m run

Timecap: 30 mins

1-3 sec pause at chest position

3 rounds 30s ON/ 30s OFF
hand stand
hold pull up top position
HBH
support on rings
ABH

A: 12min emom
3x power clean & power jerk @ light weight

B: 10min emom
Odd: Deadlift x3
Even: Amrap Dips

C: Tabata
Biceps curls
Banded triceps extensions
Situps
Alternate exercise for 24 rounds of 20sec on 10 sec off

7 Min AMRAP of:
Ring Muscle Ups 1 rep
BB Squat Clean (70/45Kg) 1 rep
Ring Muscle Ups 2 reps
BB Squat Clean 2 reps
Ring Muscle Ups 3 reps
BB Squat Clean 3 reps
Etc.

• 4-4-4-4-4 of:
BB Deadlift
4 @ 9 RPE (-5% Load Drop)
75% 1RM 4 reps
80% 1RM 4 reps
85% 1RM 4 reps
80% 1RM 4 reps