35 min AMRAP
- 100 m Juoksu
- 20 kk heilautusta
- 100 M Juoksu
- 15 Kyykkyä kk:n kanssa
- 100m KK kantoa
- 10 Punnerrusta

Markkaa kierrokset ylös.

EMOM 24

1)overhead walking lunge
2) c2b pull up
3) deficit hspu
4) rest

---

• pick weight and reps so that you move evenly trough out the minute
• hit same reps every round
• work about 50s. per movement
• RPE 6 | HR 65-75%

A.
AMRAP 8min.
6 Bar Muscle up
12 Power snatch (50/30)
6 Bar Muscle up
9 Power snatch (60/40)
6 Bar Muscle up
6 Power snatch (70/50kg)
6 Bar Muscle up
Amrap Power snatch (80/60)

Rest 2min...

B.
AMRAP 2min.:
Sandback over shoulder (70/45kg)

2x
5 tempausveto
5 tempaus polven päältä
5 tempaus polven alt
5 valakyykky

500m row
3x
7 wall ball 12/9 to high target
4 plate dead bug e/s
7 Ring row, 2 s. hold at the top

---

Back squat
5x6 83% of 1RM

Banded Hammer Curls: 3 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Pinch Grip Farmer Carry: 6 x 30m; rest as needed
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

50-40-30-20-10 cal row
10-15-20-25-30 sit ups
5-5-5-5-5 clean and jerk

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Min 0-7
AMRAP
15cal Echo bike
5 BB Thruster @50kg

Min 7-15
Get 1RPM
BB complex of 2x Hang clean + front squat

Min 15-17
Rest

Min 17-22
50m Handstand walk
Max meters of skierg