AMRAP14 / YGIG per round
28 double under
14 kettlebell swing @ 24/16 kg
7 burpee over KB

Alternating double Tabata

A)
- flutter kicks
- kb swing 32/24 kg

B )
- mountain climbers
- superman extensions

Alkavalla 3min 24min ajan
1. Soutu/pyörä rauhalliseen tahtiin
2. 5-10 varpaat tankoon + 15-20 seinäpallo

Clean Pull 5x3 @90-110% (inside 15 min)
Maintain positions and that clean "pull line"Rest about 2 min bwn sets

Alkavalla 3min 24min ajan

1. Soutu/pyörä rauhalliseen tahtiin
2. 5-10 varpaat tankoon + 30-40 tuplanaruhyppy + 5-10 leuanveto (rinta tankoon), tämä osio valmis 75-90 sekunnissa!

4-5 rounds
1 ) 3-10 strict pull up
2) 8+8 DB row
3) 40-60m single arm farmer carry, D-ball carry
4) 15-20 hollow rock,
5) 1-2min machine/ run

Front Squat, build to heavy 5 reps and then 3x3reps @80% of todays heavy 5 rep set.
time cap for squats 20 minutes
First 5 blocks are for 5 reps and 6,7,8 block for 3 reps.

Tempauskompleksi, rakenna haastavaan painoon 15min aikana

1 raaka tempaus vastaanotossa paussi+valakyykky + 1 raaka tempaus hieman syvempään vastaanototossa paussi + 1 tempaus

6 rounds:

24 air squats
24 push-ups

24 walking lunge steps

400m run

Time Gap: 45min

5 kierrosta aikaa vastaan:

• 400m juoksu
• 15 valakyykky (N 30kg / M 45kg)