Parin kanssa
5x6min 90sek huili erien välissä
1.
A) OH kävely 40m
B) Am. heiluri

2.
A) Askelkyykky kävely 20m
B) Sumo mave highpull

3.
A) Burpee hypyt 20m
B) Rive tupla kuulilla

4.
A) Ergo 15/20 cal
B) Farmari pito 2kb (raskas)

5.
A) Abmat sit up x 20
B) Lankku/hoover

E3min x5
5-5-3-3-3 front squat
10+10 sideplank hip touch

EMOM9
1: sled push
2: 20 russian twist
3: 30-45s hollow hold

EMOM9
1: princess squats
2: 20 hanging crossing leg raises
3: 30-45s plank hold

For time:
100 burpees
TC: 10 min

Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H5 @ 3 RIR (80+%)
+
2 x AMAP @ 90%H5

A2. Pendlay row – 3 x 8-10 @ RPE 8 (2 RIR), Rest 2:00 before A1

– Build to a heavy five (H5) with 3 RIR (heavier than 80%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H5.

2 clean x 2 jerk / 6 rounds

EMOM x 40:
A) row
B) skierg
C) airbike

Etukyykky
4x3, nousu v1

15min 2-3 hlön tiimissä
30 cal
30 Kp-tempaus
15 Burpeeta

Lunges 10-8-8-6-8
Alternating lunges

Front squat

Warm up
3*60%
3*65%

3*70% x6