Xebex 10 rounds
20 sec ON / 40 sec OFF
(Cals)

Push press 2rm
+
3 rft
15-12-9
Box jump
Push press 52,5/35kg
2min rest between rounds

105 min
Aerobic work
15 min erg - crosstrainer, bike, row
Then:
10 pike leg lifts
10 v-up
10 hollow rock
20 ankle touches
20 side heel touches

Leuanvedot ja pressit

EMOM10

Vuorominuutein
3 leuanvetoa
3 pystypunnerrusta

*Leuanvedoissa voi olla lisäpainoa,
Sarjoissa saisi olla noin 1 toistoa varaa.
*molempia viisi sarjaa

2-1-1-1-2/ 3min rest

Go heavy!

3 RFT

10 + 10 One arm OHS w/ KB 16kg
30 Cal Echo Bike
5 RMU

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
10 burpees w/strict push up
10 kettlebell swings
10 jing jangs
5 lungesters(lunge+lunge+squat+press=1)

Finisher
50 slow bicycles
1:00 samson per

Incline bench press
Row
Db fly laying
Bicep curl + press
Db fly standing

3*8-10each

20:00 AMRAP
30 Overhead Squats w stick
30 V-Ups
30 Reverse Lunges
Run 800m

Back squat heavy 5rep of today
+
8rft
4 db squatclean
4 DB Devil press
16 DB Mountain climbers