Narrow bench press 3x10

2 waves, cleans: mid thigh, below knee, floor

6x
6min ON/2min OFF

A) In a 6min Windows
1000/850m Row
10 Burpee over rower
+
Max Cal Row

B) AMRAP 6
5 Pushups
10 Situps
15 Squats
8x7,5m Shuttle Runs

C) EMOM 6
1) 3-5 Wall Walks
2) 12-20 KB Swings

D) In a 6min Windows
30 Wall Balls
20 Box Jumps
+
Max Cal Bike

E) AMRAP 6
(With Double DB)
12 Bent over Rows
12 Hammer Curls
12 Presses
8x7,5m Farmers Walk

F) EMOM 6 (45/15)
1) Ski
2) Plank

1. Bike erg
2. Squat clean
3. Push jerk
4. Ring row
5. Box jump
6. Mobility

15 min
Ski 5 min
Bike 5 min
Row 5 min

AMRAP 12 min
5 Srict pull up
10-20s Hollow rock
20s side plank
10 push up
10-20s superman rock
20s side plank
15 air squat
Rest 30s-1 min btw/rounds

15 min
Ski 5 min
Bike 5 min
Row 5 min

AMRAP 12 min
8 jefferson curl
10/10 hip flexor raise w/band
12-16 Cossack squat
10-12 Bent over row
10 heel raise
10 toe raise
Max 1 min skill of your choise
Rest 30s-1min btw/rounds

• Important to focus on quality of the movements and not go over 50-60% effort!

1lankun penkki 1x95%

Stoppi-penkki 3x3x80%
-3s stopit

Sotilaspenkki käsipainoilla 3x8-15

Pystysoutu 3x20
Vipunostot taakse 3x20
-vuorotellen, ei superina

Emomx12
1) 10 raaka leuka
2) 15 punnerrus

5min rest

Emomx12
1) 8 raaka leuka
2) 12 punnerrus

5min rest

Emomx12
1) 6 raaka leuka
2) 9 punnerrus

Warm-up
500 m RowErg
Then 2 Rounds:
10 Air squat
10 kip swing
5 inchworm burpee

EMOM 10 min:
1) 4 C2B
2) 4 kipping HSPU

AMRAP 18 min:
8 thruster (42,5 kg)
6 C2B
8 burpee over bar
4 kipping HSPU

1 kierros = 26 reps

Bench press 6-5-4-3-2 painoa nostaen

VOIMA 3x
6 Maastavetoa v1
8 Renegaderow

Ygig 10min AMRAP
20 cal kone
10 Vauhtipunnerrusta
20 Ilmakyykkyä
10 Vauhtipunnerrusta