27-21-15-9
OHS 40/30kg
15-12-9-6
ttb

*
Fitness
27-21-15-9
front squat 40/30kg
15-12-9-6
leg raises

Etukyykky 5x3 1s paussilla, kevyt paino

2 min tauot, samat painot

00:00
15-12-9
hang power clean
push jerk @50/35kg

08:00
15-12-9
hang power clean
push jerk @50/35kg

(Time cap 5min)

"Nate"

AMRAP in 20 minutes (Rounds + Reps)

2 Ring Muscle Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

"Isi Roponen is Back"

AMRAP 33 (Rounds & Reps)

Row 500/450m
33 Burpee Box Jumps 24/20"
33 Wallball 9/6kg (20/14p)
Bike 1000/900m
33 Lunge w/ Kettlebell, each 24/16kg
33 Dumbell Deadlift 2x22,5/2x15kg

Alkavalla 2 minuutilla 16min ajan

1. 3 raaka työntö (tanko lattialta), nouseva paino
2. 5-8 leuanveto, tempo 21X1

Every min for 30 minutes (6 rounds)
min 1 - Legless or Normal Rope climbs x 1-2 reps or Rope Pull from sit stand x 2-4 reps
min 2 - double unders x 30 seconds (max reps) Goal is 40-50 reps each time.
min 3 - Handstand Walk x 5-15m or HS Hold x 30-40 seconds
min 4 - Row for Calories x 15/12 (should be done under 45s)
min 5 - rest

PK WOD 40 min AMRAP, sykkeet PK-alueella / PPP

600m row
50DU/100SU
40 abmat sit ups
30 burpees
80m KB kanto
20 box jumps
10 HSPU

AMRAP 9

1 Overhead Squat @ BW
12 Wallball 9/6 (20/14p)

Warm-up 14min: 7* (1min easy jogging + 1min walking)
Workout: 32min: 8* (3min easy jogging +1min walking)
Cool down 14min: 7* (1min easy jogging + 1min walking)

AVRG HR Target apprx. 70% of Max