Front squat 3x8 reps, then max reps @ 90 % of last weight

Partner workout (You go, I go)

AMRAP 15 mins
10 pull ups
20 push ups
30 air squats
40 double unders

Goal: 5+ rounds

-rest 3 mins-

AMRAP 15 mins
40 V sit ups
30 calories row
20 kettlebell swing@24/16 kg
10 burpees over rower

Goal: 3+ rounds

5 Rounds
1) Ski Erg (15 Seconds)
-Max Effort - As Many Calories As Possible

2) Ski Erg (45 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds
*Total Time: 5 minutes

AMRAP 9

15 Push Ups
10 TTB
1 Squat Clean

@75% of 1rm

2min ergo
2min "lepo" punnerrus x 15, istuen työntö tangol x 10

Alternate “A” and “B”
Every 4 mins x 8 sets

A,
Every 4 mins
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!

For time

• 25 GHD hip extensions
• 25 toes-to-bars

Intermediate option

• 15 GHD hip extensions
• 20 toes-to-bars

Beginner option

• 10 GHD hip extensions
• 25 sit-ups

Jog HR Zone 2-3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

2-4rounds:

10 GHD hip extension + 10-20s hold top of extension
10 ring row + 10-20s hold top of ring row
5-10 hspu + 10-20s hs hold

LÄMMITTELY
Amrap 10min
10 kyykky + polven avaus
10 rengassoutu
20-30s. roikunta
5 + 5 yhden jalan lantionnosto

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

CORE CIRCUIT
2-3 x 60s./20s.
1. KK kädessä polvennostot
2. Supermies
3. Kylkilankussa rotaatio oik.
4. Kylkilankussa rotaatio vas.