FS 5x2

PK- treeni 4kierrosta (70min): ab 5-6min., soutu 5-6min., juoksu 800m

Raaka rinnalleveto 10,9,8,7,6,5,4,3,2,1 sarjojen välissä seinällenousu 1

4 rounds
60 DU
30 KB swing @24kg
15 burpee

12 Sets for Time:
40% of Max Strict HSPU

9min Amrap
Bench Press 3-6-9-12-15-18 (50-60% of Maximum)
C2B 6x per round

Voimatempaus ponnistus korkeudesta 4x3@30%

Raakatempaus polvelta 5x2@60%

Raakarive polvelta+ RATY 5 x (1+1)@60%

Varpaat tankoon 3 x 80%

Optional Accessory

GYMNASTIC CONDITIONING

2-3 rounds, rest as needed:

1) 10+10 Ring Circle
2) 10-15 GHD Hip Extension

RPE 3

5RDS

Max reps bench press @ BW
Max reps strict Pull ups

Rest 3 min btw rounds

AMRAP`S
AMRAP 1 Box over jumps 24/20"
AMRAP 1 HSPU
AMRAP 1 Deadlift 70/50kg
AMRAP 2 Box over jumps 24/20"
AMRAP 2 HSPU
AMRAP 2 Deadlift 70/50kg
AMRAP 3 Box over jumps 24/20"
AMRAP 3 HSPU
AMRAP 3 Deadlift 70/50kg