Amrap 3x4min, 2 min rest between sets:

5 C&J
10 Burpee bar over
15 cal bike

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
400m run
24 heavy jump rope/light jump rope/du's
6 half burpees(from ground up)

Finisher
1:00 min six inch hold
1:00 butterfly stretch

30min EMOM
1) Row
2) 5+5 DB Snatch
3) 10+10m Single Arm Farmers Carry

8 rft
45 double under
30 air squat
200m run

Takakyykky
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(20)
WRK 8:00 Rest 4:00 WRK 8:00
24 hvy jump rope/jump rope/du's
12 reverse lunge w/curl or dumbbell step ups
6 overhead tricep extensions
3 renegade row(push up +row left +row right)

Finisher
100 flutter kicks
1:00 samson stretch

E3MOM x 4

6 double DB snatch 25kg
9 DB facing burpees
12 double DB thrusters 25kg

Emom for 20min

15m OH lunges @ 42.5/30kg
12 bar over burpees
15m HS walk
12 Box over jumps (no contact)
Rest 1min

AMRAP 4min.
27 cal Bike
27 Box jumps
27 Push ups

Rest 4min...

AMRAP 4min.
21 cal Bike
21 Box jumps
21 Kipping HSPU

Rest 4min...

AMRAP 4min.
15 cal Bike
15 Box jumps
15 Kipping Ring dips

Tempauksen harjoittelua