7min amrap:

• 12cal soutu
• 9 raaka rinnalleveto riipusta (N 42,5kg / M 60kg)
• 6 burpee

10/15 mins working on muscle up technique

4 rounds for quality:

12 Strict pull-ups
12 Box jumps, high box
12 Strict HSPU
12 Weighted sit-ups

21-15-9 reps for time:
Box jumps 30/24”
CTB pull-ups

6 x alkavalla 90s
2 raaka rinnalleveto riipusta + 1 rinnalleveto + 2 työntö raakana

Toistoja on aika paljon, joten malttia. Rakenna päivän mukavaan painoon, DT kurkkii jo nurkan takana.

Outside workout.
24 Min AMRAP:
400m Run
10/10 KB push press single arm
20 mountain climbers
15 American swings

This can be done on the grass above the beach on the way to Löyly.

For time, Teams Of Two :

100 Calories Bike Erg
80 Deadlifts 60/42,5kg
60 Bar Over Burpees
40 Pull-Ups
20 Power clean 60/42,5kg
10 Bar Muscle-Ups
20 Power clean 60/42,5kg
40 Pull-Ups
60 Bar Over Burpees
80 Deadlifts 60/42,5kg
100 Calories Row

TC 45

"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

TC 32

25 cal row/assault,
8+8 one legged DL,
10 + 10 KB side bend,
6+6 seated DB/KB press,
10 superman rock

With light/medium kettlebell
5+5 1 legged deadlift
5+5 windmill
3+3 tgu
rest 1-2 min and repeat