AMRAP 8

3 Power Clean 50/35kg
6 Push Ups
9 Barbell Over Jumps

Peruskuntojumppa 40-60 min:
- 10 cal ergobike
- 10 T2B
- 10 cal soutu
- 10 etunojapunnerrus
- 10 cal Assault bike
- 10 selänojennus penkissä
- 10 cal Skierg
- 10 rengassoutu

Ulkoliikuntaa oman valinnan mukaan 1-2 kertaa viikon aikana.

Back squat

Every 2 min x 5 (10 min)

1 set 15 reps
2 set 12 reps
3 set 9 reps
4 set 6 reps
5 set 3 reps

AMRAP 15 mins

• 10 wall-ball shots
• 10 toes-to-bars
• 10 box jumps *Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches

• Run easy 400m

• 3 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 2 rds:
  20-30s. Kipping swing
  20-30s. Hollow rocks

• Mobility...

4x2min AMRAP, 1min rest
between rounds:

1-2-3-4-5-6...etc
Ring MU
10-20-30-40-50-60...etc
DU

RPE 4

Target: Increasing reps for the
whole workout (1+10, 2+20,
etc…) Work for 2 minutes and
rest for 1 min. On each new
round continue where you left off
on the last round.

Tailoring Options:
Ring MU→ Bar MU→ Jumping
Ring MU/Bar MU→ C2B
DU→ Single unders

Viikko 1

5x10

5x 3 min AMRAP, 2 min rest

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar

3x6 seated shoulder press with barbell