• 2min.: Row/Bike

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 1min. Row/Bike

• 1 rnd:
  10 OHS
  10 Pull up/C2B
  10 Hang Squat clean
  10 HSPU
  10 Thruster

• Mobility...

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One at

A: Hspu 5set
B1: strict chin ups 3set
B2: Dips 3set
C: 12min amrap
9 cal Renegade bike
9 Hang Muscle Clean
9 Shoulder press
9 OHS
D: Triceps push downs 1xMax

For time:

• 15 thrusters, 95/135 lb.
• Run 200 meters
• 20 thrusters, 65/95 lb.
• Run 400 meters
• 30 thrusters, 45/65 lb.
• Run 800 meters

Emom for 10min
2x squat clean and jerk.
@80% 1RM

3km run for time

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 rounds
1:30 cardio machine
10 step back lunges
10 bodyweight alt leg RDL
10 cossack squats
:30 Plank Hold
:15 Side Plank Hold R/L

Lämmittely: Rangan rullaus, avaukset kylkimakuulta, lantion ja lonkan avaaminen selin makuulta. Agility: esim tempauksen allemeno/boxijuoksu/burbee/boxihyppy/pallon heitto/kyykkyhyppy...

• Vauhtipunnerrus 30-50%, 4x6, palautus 1-2 min
• Niskan takaa saksiin 40-60% 4x2, palautus 3-5 min
• Työntö saksiin 60-80% 4x1, palautus 3-5 min

• Etukyykky stickking pointilla 4x2-3, palautus 3-5 min
• Landmine kahdella potkulla
• Kierto, askel, heitto

Back squat 10x5
+
Clean pull 4x2

1 hill run
25 db squat
1 hill run
20 db squat
1 hill run
15 db squat

2x22,5