AMRAP 23 min
9 Devil Press (2x40/25lb db)
20 alternating dumbbell lunges
9 Dumbbell push press
20 sit ups

Strongman

Supersets

4 Rounds:

Deadlift
- 5 Reps
@RIR 1

rest 30s

SB Bearhug Hold
- 45-60s @heavy

rest 3min

EMOM 16

1: 5-8 SB Clean @50kg
2: Max Distance DB Farmers Walk 2x25-30kg (jos tiputat niin älä enää jatka)
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10-15 Seated DB Lateral Fly rest 30s
• 20/20m KB Mixed Rack Carry (OH + FR) rest 2min

B) 3-4 Rounds For Quality:

• 3-5 Dragon Flag
• 15/15 WB Russian Twist Wall Throw
• 45-60s Plank Kb Drag Through

Row Intervals

4x1.5km row performed as:

• 500m Z2
• 500m VK
• 500m VK +

Ja suoraan heti alkuun zone2. Sori, tulee vähän istumista ja hanuri puutuu mut game is game

Strongman

Deadlift

10-8-6-4-2

*Vika viikko, isommat painot ku aikasemmilla
*E3MOM

EMOM 16

1: 20m Yoke Carry (medium heavy)
2: 45s Amrap: SB Over Yoke
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10/10 KB Gorilla Row rest 30s
• Max KB Front Raise Hold rest 2min

B) 3-4 Rounds:

• 10 GHD Ab Situp
• 5-10 Ab-Wheel Roll Outs
• 10/10 Pallof Press

5 rounds for max reps:
90 seconds:
• 10/8 Row calories
• 10 Goblet Squats 70/53#
• Max Chest-to-bar Pull-ups
60 seconds Rest
Goal: 50.

For time and total reps

• 21 deadlifts
• 2 minutes of double-unders
• 2 minutes of burpees
• 15 deadlifts
• 2 minutes of double-unders
• 2 minutes of burpees
• 9 deadlifts
• 2 minutes of double-unders
• 2 minutes of burpees

Zone2 Run

• 45-60min Easy Run

Part of CF Total

Part of CF Total

Osa CF Totalia.