AMRAP 12min
1-2-3-4-5 etc

Pull-ups
Pistol squat alt.
Abmat sit-ups
WB 6/9kg

OHS 5-5-5-5-5

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Seinällä toispolviseisonnassa käden avaus & kierto
2. Lonkankoukistaja seinällä
3. Toispolviseisonnassa jalka sivulla - kierrot
4. AKK & kurotus vastakkaiseen jalkaan - jarruttava punnerrus - kobra

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 8 min
6 kcal laite
12 x tempaus vuorokäsin kp
24 x vuorikiipeilijä

Jog HR Zone 3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

A:
Hip muscle snatch + hang muscle snatch + ohs 5x1 @easy

B:
Hip power snatch + hip snatch buid up to a moderate 2+2, then 5' EMOM w. the same weight

A,
Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
5 Bar Muscle-ups
10 Front Squats @70/47kg
20/17 Row Calories

Goal: 5+ Rounds

C,
Each for time:
Ski Erg: 5x 500 m

Rest 2 mins between efforts.

Complete at an RPE of 7-9/10 (your choice).

3 sets for time:
3 rounds of:
15cal AB
15cal Ski
- Rest 2min btw sets

4-5 supersets:
10 Seated Shoulder Presses (on the floor, legs straight)
Max Chin-ups
- Rest 2min btw sets
Score: Shoulder Press
Comment: Chin-ups

3 supersets:
12 DB Skull Crushers
12 Overhand Grip Barbell Bicep Curls
- Rest 1-2min btw sets

-diffrent technique practice