Raakarinnalleveto riipusta + Raakatyöntö tekniikkaa

Köysikiipeilytekniikkaa

Maastavetotekniikka

Maastaveto, 3 x 5

Every 90s for 7:30
3 behind the neck strict presses

Every 90s for 15 min
3x bench press @70-75%

8 rounds with bike

3 min easy
2 min moderate
1 min fast

4 rounds :
- 40 Air Squats
- 30 Push ups
- 200m Run
With vest 9kg

Back squat 3 RM, then 3 sets with 80% (choose reps)

AMRAP 12'

5 Cal bike
10 burpees to target
15 pushups
20 jump to plate

Amrap 30'
50 Push Ups
50 Kb Swing (16)
50 Air Squat
40 Knees to Elbow
40 Russian Twist
40 WB shots (6)
30 HSPU
30 Goblet step up
30 1 arm db overhead squat (10)

AMRAP 24'
8 Muscle up
16 Pistols squat
24 Pull ups
32 Box jumps