Takakyykky 1-3x1 100 %

Osatoisto leuanveto 4x1,5 toisto, 5+ raskas
Alataljaveto kuminauhalla 3x12 raskas
hauiskääntö, hammer 3x8
Ojentajat niskan takaa 3x8
hollow rock 3xmax

🪩✨️🎉🪩✨️🎉🪩

In teams of 4 - one pair works, one pair rests, change workers E2MOM, divide work anyhow.

a) AMRAP12:
10 sandbag over shoulder
10 syncro burpee
20 C2B / 40 pull up

b) AMRAP12:
20 syncro db snatch (22,5 / 15)
20 double box get over (120 / 100)
40 DU / 80 SU

c) AMRAP12:
30 / 22cal bike / ski erg
30 syncro sit up
60 KBS (24 / 16)

Result: 1 point for a completed movement (so 3 points for a full round completed).

Warm up
2 rounds
1:30 cardio machine
30 plate hops
10 plate halos R/L
10 Plate Row
:30 Side Plank R/L
:30 Hanging

Skills
Kipping Pull ups and Handstand Push Up

Strenght
3 sets of Strict or Kipping Pull ups
3 sets of Strict or Kipping Handstand Push ups

Metcon
For time
30-24-18 reps
DB Snatch
Push Ups
Weighted Box Step ups (DB On shoulder carry)
time target 15-18 minutes. Cap 20 minutes.
Scaled rep 24-18-12. Change DB Snatch to KB snatch or swing if
needed.

6 x 5

Emom8
A) 8-14 wall ball
B) 4-8 lateral burpee over mb

15 rounds

Bike,ski,row 25 cal each (time cap 1.30/erg)
Every 5min 5 reps bench press 80kg

1000m at moderate pace
rest 2 min
300m at fast pace
rest 2 min
700m at moderate pace
rest 2 min
300m fast pace
rest 2 min
600m moderate pace
rest 2 min
200m at fast pace
- score is individual time for every distance.

Squat clean + split jerk on every minute

For quality
2 - 3 rounds
A. Cross over box step x 8 side
B. Deficit one leg hip raise x 8 (use step box or foamroller)
C. Bulgarian deadlift + Bulgarian split squat 8 + 8
D. Straight leg deadlift with kettlebells x 8