• 2x
  60s. Row/Bike
  6-8 Reverse lunge + stretch
  6-8 Scale + stretch
  6-8 One leg V sit up

• 2x
  30s. Row
  6 Push up
  12 Air squat

• Mobility...

For 20min
1set Kipping Hspu
1set candle stick rolls
Focus on quality

30min amrap
1km stationär cykel
5 push ups
10 Burpees
15 rkb Kb swing

row 500m then
Emom 12 (40/20s)
1: SU - värään suuntan
2: 4-8 strict chest to bar
3: 8-12kg KB press (KB on väärin päin)
4: sisäkierto kuminauhalla

Emom 45
(RPE6; zon 2-3 )
1) 3x Power Clean @60/40
2) 5 push up
3) 8 air squat
4+5) row/ski erg/bicke erg

neljä kertaa kymmenne

In 9 minutes complete one round for time (timer starting from 0:00):
25m Front Rack Dumbbell Walking Lunges
50 DB Alternating Dumbbell Power Snatch
25m Front Rack Dumbbell Walking Lunges
50 Hanging Knee Raises

M35+, M40+, M45+: DB Lunges 2x17,5kg, DB Snatch 1x17,5g
N35+, N40+, N45+: DB Lunges 2x12,5kg, DB Snatch 1x12,5kg
M50+, M55+, M60+: DB Lunges 2x15kg, DB Snatch 1x 15kg N50+,
N55+, N60+: DB Lunges 2x10kg, DB Snatch 1x10kg

1000m Row

Then 3 rounds
20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

30 - 20 - 10

Back squat @body weight
Bench press @body weight
Strict pull-ups

5 rounds for time of

• 20 GHD sit-ups
• 400-m run

6 rounds for time

10 hspu
10m hsw
10 Alt DB snatch @22,5kg
3 BMU
5 cluster @40kg
1 rope climb