4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

A)
3 sets of:
16-20 KB seesaw row
8-10 single leg goblet squats to target/side
6-8 KB windmill/side
rest 2 mins. between sets

B)
3 rounds (1 minute for max reps each station)
1: sumo deadlift high pull
2: sit ups
2: single arm KB push press
3: up downs
4: rest

2 rounds
w/ ~10kg weighted vest

5min AMRAP
8/6 cal bike
5 toes to bar
10 walking lunges
--3min rest--
5min AMRAP
8/6 cal row
5 pull up
3+3 one hand devil’s press 22,5/15kg
--3min rest--
5min AMRAP
8/6 cal ski
2 wall walk
10 stoh 50/30kg

30 pull ups
500m row
50 burpee
500m row
100 push up
500m row
150 walking lunge
500m row
200 air squat
500m row
150 walking lunge
500m row
100 push up
500m row
50 burpee
500m row
30 pull ups
500m row
tc: 60:00 min

6x6min 3min rest
A-B-C-A-B-C
A
6 bmu
12 deadlift
18 box jump over

B
8 devils press
16 t2b
24 box jump over

C
10 hspu
20 box jump over
30 du

Takakyykky 1-3x1 100 %

Osatoisto leuanveto 4x1,5 toisto, 5+ raskas
Alataljaveto kuminauhalla 3x12 raskas
hauiskääntö, hammer 3x8
Ojentajat niskan takaa 3x8
hollow rock 3xmax

3 kierrosta
A1) ring mu kääntö jalat boxilla x3
A2) kippi ring mu+ negatiivinen alastulo x1

3 kierrosta
A1) perhosia x10

OHS/SNATCH BALANCE

• TEE TÄÄ IHAN EKANA LÄMPÄN JÄLKEEN JA ENNEN TEMPAUKSIA

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä, mutta mieti tätä enemmän lämppänä tempauksiin

3 min ON/ 90 sec OFF x 8 sets
5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean @24/16kg
10 KB USA swing @24/16kg
20 double under / 40 single under
Goal : hard effort in every 3 min

ACCESSORY

3 rounds:
10-15 ring push ups
15 db lateral raises
- 1min rest between rounds

• kässäripunnerruksiin apuliikkeitä 😊