AMRAP in 20 minutes:

5 pull-ups
10 push-ups
5 T2B
15 air squats

10 rounds, 60s rest between rounds:
- 5 deadlift
- 5 dumbell row
- 5 front squat
- 5 push press
- 5 burpee
2x15kg dumbell, each round without letting go of the dumbells

3 x 6

10 min EMOM:
• 2 Shoulder Press
+ 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.

A,
Back Squat Progression (2nd Cycle -Week 3)
-add 2,5- 5kg to your training max

1x5 @75% of training max (1 RM 90%)
1x3 @85%
1x1+ AMRAP @95%

Rest 1-2 mins btw sets

B, 4 sets
KB Single Leg Deadlift 12/12-10/10-8/8-6/6 (ascending weight)
After each set Single Leg Wall Sit (:30-1:00 / leg)

C,
In Teams of 2
EMOM 12
Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Over Unders
Min 2 - P2: AMRAP cal Bike / P1:AMRAP Over Unders
Min 3: Rest

Then: Plate Overhead Lunges / Plate Thruster / Burpee Broad Jumps
Score: total reps+cals

3 Rounds for time
800m run
10 Shoulder to overheads 40kg
10 T2Bs

TC 20

LÄMMITTELY
Alakropan huolto, 60s./liike

• Nilkan aktivoinnit vk
• Istuen 90/90 takajalan nosto + kierto
• Yj Lantionnosto jalka pallon päällä

• Kylkilankku + simpukka avaus

• Jefferson curl

Yläkropan huolto, 60s./liike
• Päinmakuulla kädet niskan takana ylävartalon nosto + käsien ojennus

• Päinmakuulla olkapään kierrot

• Seisten uimari lp
• Kepin kanssa olkavarren aukikierto

AMRAP 20min
400m hiihto/soutu
20 askelkyykkykävely
50m farmarikävely
15 thruster
15 slam ball paiskaus

Shoulder press 5 sets 5,5,5,4,3

EMOM21:
a) 10 deadlift
b) 10m walking lunge (kb anywhere)
c) rest

Bench 6rm