3 rm vauhtipunnerrus, 10min aikaa

EMOM+1 BURPEES
START FROM 3 REPS TO 12 REPS

Bench press 3x4x90%

4 rounds for time
12 PU
10 DB Thruster@2x22,5/15kg
80 DU

TC: 8'

B/
20 Burpee over the Box @70/80cm
40 Cal Row/Bike
40 T2B
20 BMU
40 T2B
40 cal Row/bike
20 Burpee over the box @70/80cm
TC: 25 mins

16 min amrap

• 16 Cal Row
• 8 Thrusters 2x15kg dumbbells
• 2 Ropeclimbs

Score is total amount of reps

A: back squat 3x5
B: Bench press 3x5

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(20)
5/4/1=:25 work :15 plank :20 rest
body builders
wallsit
lateral hopovers
reverse sb burpee w/press

Finisher
50 cross crunch
1:00 butterfly stretch

Chin-up 6x6x80%

Chooe starting weight, add +10 kg and come back to start. Max 4 min/round. For example:
Max 10 reps @ 50 kg
Max 10 reps @ 60 kg
Max 10 reps @ 70 kg
Max 10 reps @ 80 kg
Max 10 reps @ 90 kg (reps done 4x)
Max reps @ 80 kg
Max reps @ 70 kg
Max reps @ 60 kg
Max reps @ 50 kg

45 min
3 min run/1 min walk
7 km
HR 128/156
6.29 min/km