Two exercises, I.e.
1) Ring TTB
2) GHD

3 rounds
1 min row
12 face pulls
15 hip bridge
20 hollow rock

---

EMOM 45 min
1) 15 GHD sit up
2) 8 alt. DB hang clusters 25/17.5kg
3) 8-14 kipping pull ups
4) 12-14 alt. pistols
5) rest

---

RPE 7 - HR @ 70-80%

12 rounds for time w/ partner, YGIG for rounds
6 power snatch
9 front squat / OHS
6-12 box get over

Parit suorittavat kokonaisen kierroksen vuoronperään (eli yksi hlö tekee 6 yht. kokonaista kierrosta).

TC: 20

3*10
DB Bench press
KB Row
DB press
DB Fly

LÄMMITTELY
Circuit 2 x 45s./20s.
1. Hiihto/soutu
2. Mittarimato
3. Kyykky + polven avaus
4. Uimari
5. Valakyykky kuminauhan kanssa

VOIMA
3 x 6/jalka askelkyykky paikallaan
3 x 8/käsi kulmasoutu

TAITOHARJOITTELU
Käsilläseisonta

90 Minutes HR 1-2 ( Gray - Blue )

You can change Ergos as you like.

After 10 minute Ergo : 1 Legless Rope Climb & 1 Minute HS walk Skills

Back squat 2 RM, then 2 sets @ 60% (choose reps)

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @24/16kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

Every 2' for 5 sets: 5-5-4-3-2

High intesity interval training with bodyweight, TRX, kettlbells, free weights, barrbells, pilates ball and other equipment using to shape your body and make a good condition