Deadlift 6x6 / 3min
75-80%

Romanian deadlift 3x12 / 2 min

5 x
20 polvennostoja roikunnassa
20 x shoulder press

Deadlift 3 x MAX REPS / 3 min
50%

10 Rounds for Time

• 5 push-ups
• 10 air squats
• 15 Calorie row, ski or ride

Back squat heavy 3rep of today
+
8rft
6 alternating DB/KB FRC reverse lunges AHAP
10 Dynamic push ups*
10 Russian twist with 15/10kg WP
*Pushups are performed by dynamically alternating hands on a 20kg WP."

Part A

snatch to half kneeling windmill (1+3)
5 each side

try to progress by increasing ROM

Part B

5 sets

Max rep diamond push ups
into
sub max chin ups/ rows

increase reps from last week

Part C

3 rounds

1 min suitcase step up left
1 min suitacse step up right
1 min rest

Back squat 3 RM, then 3x3 @ 90%

75 min
Pk Ergo (Row, Ski, Bike Ergo) Change as you like.

Unbroken karsinta
RE-test JOS haluaa parantaa tulostaan. (HUOM, hyvä olla lepopäivä alla ennen tätä tai jopa kaksi)

Suoritetaan juoksevalla kellolla:
0:00-6:00
AMRAP6
12/10 cal row
12 thruster 40/30kg
6:00-8:00
LEPO
8:00-13:00
Etsi maksimi sarjaan
2 x hang squat clean
(Tankoa ei saa pudottaa alas toistojen välissä)
13:00-28:00
Aikaa vastaan:
10 bar over burpee
30 leuanveto
10 bar over burpee
25 t2b (varpaat tankoon)
10 bar over burpee
40 ohs
10 bar over burpee
25 t2b (varpaat tankoon)
10 bar over burpee
30 leuanveto
10 bar over burpee