A-osio: 19 burbeeta molemmilla kierroksilla

B-osio: 3 täyttä kierrosta, 4. kierroksesta toust to bar

Käsipainot 7,5 ja 10 kg

Kahvakuula 8 kg

3 rounds for time:
10cal AB 55rpm
30m Double DB Walking Lunges 2x15kg
1min Rest
10cal AB 60rpm
20m Double DB Walking Lunges
2min Rest
10cal AB 65rpm
10m Double DB Walking Lunges
3min Rest

Back squat max reps at 80%

On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
12 push presses 30/20 kg
15 sit ups
30/25 cal bike

On the 20 min: 100/80 cal row

On the 30 min: 3 rounds:
15 goblet squats (20/12 kg)
10 box jumps 24/20”
3 wall walks

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

Front squat 3 RM, then 3x3 @ 90%

21-15-9

Cluster 50kg
DU
Bar-over-burpee

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

5 rounds for time:
• 15 Deadlifts 115/75#
• 10 Toes-to-bar
• 5 Strict Pull-ups
Goal: 9 min.

6 min on, 1 min off for total of 6 rounds:

A.
800 m run or bike for calories

B.
10 wall balls 9/6 kg
6 T2B
20 double unders

C. 15/12 cal row
10 DB push presses 30/20 lb
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.