Tempausta lantiolta 2-3 25,30kg.
Rive lantiolta ja työntö 2+2 15,25,30,35,40

Engine

A) 3 Rounds @Z2

• 800m Row
• 2km C2 Bike

-Rest 5min-

B) 3 Sets Of:

AMRAP 4:

• 450m Row
• 75 DU
• AMRAP: C2 Bike

-Rest 2min-
Into,

AMRAP 4:

• 450m Ski

• 7 Devils Press (2x35lbs)
  +AMRAP: C2 Bike

• Rest 2min-

EMOM 35 mins ( 40"ON/20"OFF )
min 1: alt. devil's Clean & Push Press @22,5/15kg
min 2: double under
min 3: box jump + squat on top @60/50 cm
min 4: T2ring
min 5: REST

2 rounds

Bike 1min
30 squat säkin kanssa
Bike 1 min
30 sit ups
Bike 1min
20 box jump overs
Bike 1min
DB alt. snatch 12,5kg
Bike 1min
Lunges säkin kanssa 7,5m x 2

Skills

Metcon 2x 5min AMRAPit /3min tauko

A) 20 WB 17/20cal Row
B) 15 T2B 3x 15m Shuttlerun

Back Squat

• 5x4 @80%

*rest 3min Between

Front Squat

• 3x4 @70-75*

*rest 2-3min between

Metcon

6x2min On/1min Off Alternating A&B

A)

• 15 Cal C2 Bike
• AMRAP: SB Clean @50kg

B)

• 15 Cal Row
• AMRAP: Burpee Over Rower

Accessories

A)

3-4 Rounds For Quality:

• 20 Backwards Sled Drag
• 15-20 Banded GHD Hip Ext.

B)

3-4 Rounds For Quality:

• 10/10 KB Hip Flexor Raise
• 30/30s Copenhagen Plank

LÄMMITTELY
2 kierrosta - 1 min / liike
1. Hiihto/soutu
2. Seinäkyykky
3. Bird - dog kp kädessä (30s./puoli)
4. 90/90 kierrot lantion ojennuksella ja kurotuksella
5. Kylkimakuulla ylävartalon rotaatio ja punnerrus kp

VOIMA
3 x 6-8/jalka jarrutus boksilta

KIERTOHARJOITUS
3 kierrosta 40s./20s.
1. Seinäistunta
2. Rengassoutu
3. Landmine twist
4. Tempaus lp

Amrap10:
10-8-6-4-2 cal row/ski-> vaihtele
5+5 dumbbell thruster
5 burpee over dumbbell

E3:00 x5:
9-8-8-6-6 back squat
11 seated double dumbbell press

Alternate B1/B2

B1. Incline bench press – 4 x 5-7 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 5-7 @ RPE 8 (2 RIR), rest 2:00 before B1