Takakyykky 3x7

samat painot, tauot 2 min.

5-5-5-5-5
1 rep reserve every set

5 x 5
3-0-X-1
Set every 3 min

15 min of Ring MU tech

then

EMOM 5
Sustainable amount of Ring MU / 5 Scaled reps

Snatch Pull + Snatch High Pull + Hang Squat Snatch ( Above Knee )

10 x ( 1+1+1 ) @ x Every 1:30

AMRAP 18

15 Box Jumps 24"/20"
15 Kettlebell Swing 32/24kg
15 Deadlifts 80/60kg
250m Row / 500m Bike, alternating.

Rest 5 Minutes

AMRAP 18

10 Burpee Box Step-Ups 24"/20"
14 Kettlebell Snatch 24/16kg
10 Front Squats 60/42,5kg
500m Row / 1000m Bike, Alternating

3 kierrosta

12+12 1-jalan lantionnosto lisäkuormalla
12+12 teekannu taivutus askelkyykky-asennossa

3-5 sets of
3 Back Squat @80%

12 min amrap

30-20-10 reps of

Box jump overs
Alt. V-ups
HR pushups
Kb swings (16/24)

3 min rest

12 min EMOM

1) 15/10 calories of row/bike/ski/echo
2) 12 db snatch (15/22,5)
3) 30-50 du's

3 min rest

12 min amrap

5 pullups
10 ring dips
15 Wall balls
20 situps

Pause at the bottom
5 x 3 @ 85-95%