A: E30S for 10min
1x Power snatch @ light weight
B1: FC Split squats 3x8/leg
B2: Dips 3set
C: 15min emom
3x Burpees/boxjumps/Burpee box jumps

5-10m HSW
1-2 rope climbs
10 pull-ups

1 liike/min

Simning 1,6 k

Bench press 2x5

3 x 4/2-3 min

Juhana Heinonen ohjaa tunnin ja päivän ohjelma selviää tunnilla.

125 min

1.MU
- 10x1

2.Metcon
A1. 7-minute AMRAP
15 – 12 – 9
CTB
Wall ball
THEN
Bike for calories in the remaining time
Reps: 22 cal

Rest 3-minutes

A2. 7-minute AMRAP
15 – 12 – 9
Pull up
Power clean and jerk @ 42.5/30kg (95/65lbs)
THEN
Bike for calories in the remaining time
Reps: 7 cal

Rest 3-minutes

A3. 7-minute AMRAP
15 – 12 – 9
Overhead squat @ 42.5/30kg (95/65lbs)
Toes to bar
THEN
Bike for calories in the remaining time
Reps: 10 cal

Rest 3-minutes

A4. 7-minute AMRAP
15 – 12 – 9
BBJO
Wall ball
THEN
Bike for calories in the remaining time
Reps: 2 cal

4 rounds of

8 deficite push up
(use weight if you can)
8 snap to hollow on a roller
8 DBL DB chest supporter row

@AHAFA
rest 90s b/w

1) 10-15 cal (laite)
2) 8-12 Goblet Squat
3) 10-20 Sit up
4) 10 Up&Down
5) lepo

20 rounds for time:
• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#
Goal: 20 min.