2 min max reps köysikiipeily
1 min rest
2 min max reps strict toes to bar
1 min rest
2 min max reps strict HSPU
1 min rest
2 min max time in hollow hold

Kevyttä viikkoa.

10min AMRAP of Rope Climb

4 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest each interval

Huomenna alakertaan ja peruskestävyys lenkille klo 17:00 + 30 minuutin venyttelyt

Juoksuvetoja

10x2 min, 3 min kävelyä välissä vetojen jälkeen 20 min PK Hölkkää

Run or row 5,000 meters.

Stretch and practice handstands for 20 minutes.

Perform as heavy as you can.
10x 1 clean and jerk, building weight. When you cant perform anymore w/ pretty technic, use the same weight until end.

Build technically heavy 3+1. DONT drop the bar.

5 rounds, for total reps (Each round you get score from 20s Calories + Burpee reps)

70s work, 170s rest
20s AirRunner / Bike MAX (98-105%) Sprint
6 touch and go dumbbell snatch
+ Amrap burpee (Jump to 10cm to score)