Amrap 10
20 mountain climber
20 superman
20 reverse lunge
20 sit up

Bench press with rubber band

1x8
3x5
3x3
2x1
3x6
2xmax (same as 1x8)

EMOM 20
5x5
5x3
5x1
5x5

Tukiliikkeitä ulkokiertäjille + keskivartaloon

3 kierrosta
10/10 DB external rotation
10/10 shoulder abduction to 90 degrees
20 deadbugs

3 x 10 min amrap / 3 min rest

1)
15/12 cal row
12 erg over burpees
9 Double DB push press

2)
15/12 cal bike
12 box jumps
9 Double DB squat

3)
15/12 cal row ski
12 wall balls
9 Double DB thruster

*Valitse käsipainojen paino niin, että sarjat pystyy lähtökohtaisesti tekemään putkeen. Tasainen tahti läpi treenin!

For time

Run 3,000 meters

A: Squat Clean 8x2
B1: Front squats 3x3
B2: strict chin ups 3xMax

I-Go-You-Go

2 CLEAN
4 THRUSTER
8 SPLIT JUMPS

Rest day, total workouts of the week 10 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 1 - 40 min
Upper body strength x 2
Squat - 2680 kg

Gymnastics
MU - 30
BMU -
BFLY - 60
BCTB - 50
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:45
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2670

5x30s row
1 min rest between sets

Result is total metres