EMOM 35 (45s ON, 15s OFF) 6 rounds
1) row
2) burpee box step ups
3) medball carry
4) plate ground to overhead
5) v- ups / tuck ups

For time
3 rounds

10 clean&jerk 45kg
20 cal echo bike
15 t2b

Rest 2min

AMRAP’7
Max Ski erg cals

50 cal echo bike
50 snatch 50 kg
50 cal row
50 c&j 50 kg
50 cal bike erg
50 pullup
50 cal ski
50 DL 50 kg

Run 7,3km
21-15-9
deadlift 102kg
hspu
Run 7,3km

♥️ Man Maker
♣️ Box jump
♦️ Devil's Press
♠️ Front rack lunge

Push ups
1-2-3...8-9-10

Sit ups
20-18-16....6-4-2

Start every round with 10 US swings and finish every round with 5 Burpees

LÄMMITTELY
• Matolla liikkumista
• Aktivoinnit kumpparilla

VOIMA LIIKEPARI
4 x 50s./10s., lepo sarjojen välissä 30s.
1. Gorillasoutu
2. Sumo mave

Emom15
• 12-15 Rengassoutu
• 12-15 Sjmv kp
• 8-12 Rinnalleveto kk
• Lepo

A: Bench Press 3set heavy
B1: SA DB rows 3set/arm
B2: Incline db Bench press 3set
C1: Assisted strict pull ups 3set
C2: SA DB Shoulder press 3set/arm
D: Cable triceps extensions 3set