EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

10 min E2MOM:
• 3 Bench Press
• 10 Dips
Start with 45% of 1RM and increase by 10% each round to finish around 85%.

Easy Row for 5minutes
Some Active Spiderman stretches etc

3 Rounds
1. Rope Climb
2. Handstand 30s.
3. 10 Air Squats
4. 10 Alternating V-ups or Situps

Power
Clean Complex, build to hevyish weight
3 Clean Deadlift + 2 Hang Power Clean + 1 Front Squat

Strength
Back Squat
5x3

Extra
3 Rounds For Quality
30m KB Front Rack Carry
5+5 Single Leg Deadlift

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Back squat 1RM

A,
Back Squat 7-5-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
OPEN 20.2
AMRAP 20mins
4 dumbbell thrusters@22,5/15kg
6 toes-to-bars
24 double-unders
Goal: 20+rounds

C,
Eccentric Dumbbell Pull Over 3x6

Use the same weight for each set.
Rest as needed between sets.

Tempo- 6 secs lowering, regular return

+
Sprinter Stretch, 90 secs/side
Adductor Stretch, 90 secs/side

A: 8min emom
Alternating jumping combinstions 3-5reps
B: Deadlift 5x5
C1: Strict chin ups 3xMax rpe 7-8
C2: Banded Nordic hamstring curls 3set
D: 3rounds
1min amrap Row for cal
30sec rest
1min amrap KB swing
30sec rest
1min amrap DB Renegade rows(L+R=1rep)
30sec rest

For time:

Row 3000m

For time:
* 20 Clean & Jerks @ 80/60 kg

4 ROUNDS OF:
60" MAX WALLBALLS 9/6 KG
60" MAX HSPU
60" MAX CAL BIKE OR ROW
60" REST