ykkösmaksimi työntöön!

4 Mins on : 3 Off (4 intervals 2/2)
A. Row Cals (2km row pace if possible)

B. 20 pull ups
Run 400m
Max thrusters 40/30kg

Post total thrusters and cals together

10 minutes on the minute:

• odd minutes: chest-to-bar pull-ups
• even minutes: handstand push-ups

Your score is the lowest amount of reps in even and odd minutes.

3 rounds. In 3 minutes

• run 400m
• as many hang power cleans (75% of 1RM clean) for the remaining time

Rest 90 seconds between rounds.

5 rounds:
20 kettlebell swing (24/16kg)
20 Russian twist (10/5kg)
10 burpee on a plate

A) Back squat VK1/4
5/10/5/10 reps

5x = @75%
10x = @65%

B) 4 rounds
1min: 12 v-up + AMRAP russian twist
1min: hip thrust (DB/plate)
1min rest

”Death Race”

5 kierrosta
15/10 cal laite
10 yleisliike

3x6 Bent over Barbell Row

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 KB Swings
10-16 Box Jump-Overs
10-16 Wall Balls

B.
12-20 Calories Bike
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

7min

Paholaisen punnerrus 2,4,6,…
Askelkyykky taaksepäin 2,4,6,…

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