400 cal c2 bike

Every 20 cal 8 Burpees

4 rnds (A+B+A+B)
2 min rest btw sets

A)
15cal Bike
20 Strict press
15cal Bike
20 Bent over row
15cal Bike
20 Biceps curls
15cal Bike

B)
10cal Bike
20 Bulgarian split squat
10cal Bike
20 Skate squat
10cal Bike
20 Air squat
10cal Bike

GYMNASTICS

3 rounds for quality
5-7m hsw / 3 wall walk
30 DU
15 t2b

-rest 2min-

3 rounds for quality
2 rope climb
30 DU
8 hspu

• rest 2min-

3 rounds for quality
8 kb box step overs @2x20kg
30 DU
8 kb hang clean & jerk @2x20kg

-snatch pull +2 x muscle snatch

gorilla row 3x5/5

deadlift 3x3 @ rpe 8

Tabata: 20s on/10s off x8

Crunches
Side crunches

5 x 8

Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

For time :

400m Run

12-9-6

Deadlift 60/42,5kg
Box Step Overs

400m Run

40 min AMRAP
200m laite
10 omavalintainen tankoliike (mave, kyykky, penkki…)
200m laite
2 köysi
200m laite
10 wallball
200m laite
10 omavalintainen käsipainoliike (hauiskääntö, pystypunnerrus, tempaus…)