Szintednek megfelelő feladatok várnak rád

Seated shoulder press 7x5

On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
10 push ups
15 sit ups
25/20 cal bike

On the 20 min: 100/80 cal row

On the 30 min: 3 rounds:
12 hang power snatches 25/15 kg
10 box jumps 24/20”
30 s HS hold / pike HS hold

1.) Etukyykky 3×3 @80-85%
2.) Etukyykky +Työntö 3×2+1 @80-85%
3.) Vauhti punnerrus 5×2 @80%

Every 90sec for 6 rounds:
~60% of max reps C2B or Pull-Up
RPE 3-4

40, 30, 20, 10 reps for time

10kg x2 db
Thrusters
Power clean
Deadlifts
Renegade rows
Air squats

1.
Core: KB rack hold tabata x 2 set. @2x24/16

2.
Amrap 25 min.
15/12 cal row/bike/ski
20 alt. KB dead snatch@24/16kg
15 Wall Ball@9/6kg
20 Box Jump over@60/50cm
REST 60sec

For time
4 sets of
20 cal row
10 lateral burpees over the erg
20 x
10 lateral burpees over the erg
20 cal row
Rest 2' between sets
X= 1) dumbell snatch 24kg
2) single arm dumbell thrusters 10+10
3) dumbell cej
4)single arm dumbell oh squat 10+10