Etukyykky
5 x 2
*Pyri pitämään sarjoissa parin toiston vara.
*Raskaita, mutta hyvin liikkuvia toistoja.
*Lepää 2 minuuttia sarjojen välissä.

5 kierrosta aikaa vastaan:

20 cal AssaultBike
10 burpee

Partner WOD, alternate exercises
30min amrap
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups

2 rounds:
5 min row, moderate
- 15 T2B + 10 Pull Up
5 min ski, moderate
- 30 Air Squat + 20 Walking Lunges
5 min Echo
- 15 GHD + 10 HSPU

1A) rive polvelta 3x5
1B) allemeno 3x5
1C) työntö saks. 3x5
2) Työntö 5x1x85%
3) Rive 1x50%, 1x60%, 1x70%, 3x1x80%, 2x1x85%
4A) Takakyykky 4x4x60%
4B) vauhditon 3-loikka 4x2

A: Bygg upp till tung 1:a clean
B: strict chin ups 3xMax
C: 8min emom
Odd: 5x thrusters + amrap ring rows
Even: 15 russian twist (L+R=1rep)

A: Bench press amrap @60kg
B: Front squat 1-1-1+
C: Dips 3xMax

Maksimit etukyykkyjä, Stoh ja mave

3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

Body weight strength(10)

On the minute (5)
Push ups 2 secs up-2 sec down x4- complete 4 reps every minute for 5 minutes.

On the minute(5)
Squats-3 sec down-2 sec hold-3 sec up-2 sec hold x4- complete 4 reps every minute for 5 minutes.

WRK(18)
WRK 1:30 REST :30 x9
3 upright row, ring row, or pull up
6 dumbbell shoulder to overhead
9 leg raises
12 dumbbell hop overs

Finisher
50 slow bicycles
1:00 butterfly stretch

Single Arm Shoulder Press
8 reps

Post 4 heaviest sets. Same weight for both arms.