Tempausveto + raakatempaus
15,20,25,27

Tempaus kakkosia
27,29,30,32

2 työntöveto + raakarive + raakatyöntö
30,35,40

Työntö 1-2
40,45

Takakyykky 10 x 2
50,55,60,65,70,75,80,85

Tabata x2 (20s on/10s off x8)

1. tabata A) Bicycle hold + leg R B) Bicycle hold + leg L

2.
Plank hold

AMRAP30

500/400M Row/ski
20 WB
500/400M Row/ski
20 Burpees
500/400M Row/ski
20 DB snatch 22,5/15kg
500/400M Row/ski
20 Push-ups

Back squat 5x8

For time
90-70-50-30-10 cal row
After each set
5-5 strict Pull up / partner assisted (You GO, I GO)
10 Syncro Single arm devil’s press @22,5/15kg
10 Syncro DB goblet squat
50 Double under each ( first one person Completes 50 Then the other)
Timecap: 35 mins

Back squat 10 x 2 75s

E7MOM x 6
Set 1, 3, 5:
- 400m Run
- 5 C&J @50kg
- 400m Run
- 5 C&J @50kg

Set 2, 4, 6:
- 1000m Row
- 35 Wall balls

Bodailu emom

Emomx12
1) 6 deadlift
2) 6-8 bench press
3) 6 shoulder press

Pendlay row 3x7

4-5sets:

2 clean pull + 2 hang squat clean + 2 squat clean

easy&fast / not too heavy