Warm Up (10min)
Löytyy taululta

Skill + Strenght (20min)
Kipping

Kip Swings
Banded Kipping Pull up
Kipping Pull up / C2B

perform 3 working sets of kipping pull ups or strict pull ups after skill part target 6-12 reps
on each set. Rest 1.5-2 min bwn sets

Metcon
3 rounds (increase pace each round, start moderate pace.
1.5 minute Max Calorie Row
45s rest
1.5 minute Max Calorie Ski or max rep Burpee box step overs
45s rest
1.5 minute Max Calorie Assault Bike/Bike erg
2 min rest bwn rounds
Score total calories/reps for each round, 1 round is 6 min work and 2 min rest- total time 22 min
without last rest period.

Amrap 12 min

1 Rope climp
2 Kelkan veto (25kg)
3 HSPU
4 C2B
5 DL (70% 1 RM)

With a partner for 5 rounds each (other does the round, other stays in plank hold, alternate, rest together as needed):
20 Flutter kicks
10 Jack knives
5 Hollow rocks

4 sets of:
5 Pause Front squats
8 strict K2E
Rest

A: SA Pronated Lat Pull Downs 3set
B: SA KB Rows 1xMax
C: Rkb swing 10x10

5 x 3

Shoulder press
10, 7, 3, 1

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Pause on squat 3-5sec

Every 5-minutes for 15-minutes

10-15 DB squats @ tempo 30×1
8-12 DB stiff-legged deadlifts @ tempo 30×1
10-15 DB bicep curls

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.

DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form.