Every 3 minutes x 10
Burpee BJ over (lateral) 8 reps
American swing 12 reps 28/20kg
DU 30 reps

-tässä pitää jäädä lepoa minimissään minsa /intervalli.

2 rounds

AMRAP 6
Row 1000m
Remaining time :
10 Hang Dumbbell Snatch 22,5/15kg
10 Box Over Jumps 24"/20"

- Rest 3 minutes -

AMRAP 6
Bike 2000m
Remaning time :
15 Wallball Shots 20/14p
5 Deadlifts 100/70kg
10 Bar Over Burpees

- Rest 3 minutes -

Every 90 sec x 8

Squat clean + push jerk + split jerk
-ei feilejä
-voidaan tehdä samalla painolla tai sitten pienellä korotuksella/kierros

10min amrap:

• 1-2-3… maastaveto (N 105kg / M 150kg)
• 2-4-6… etunojapunnerrus

Tangon pudottaminen polven yläpuolelta kielletty.

E2.30M x 4

2 back squat V.3-4

Ensimmäisessä toistossa 2s pause alhaalla. Pyri tekemään jokainen toisto mahdollisimman räjähtävästi ylös.

Back Squat, work up to heavy 3RM
+
2x3 @90% of 3RM

3x3 pause bench press @75-80% 1RM

5 rounds:
30sec ON, 30sec OFF

1) Row/Assault/Ski
2) Alternate KB Snatch
3) High Box Jump

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 6+6 Banded Bulgarian Split Squat
3) 3+3 TGU
4) 10 Banded Pull-Apart
5) 3-5 Jefferson Curl
6) 5+5 DB/KB OHS

Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 3-8 Bar MU + Bar Dip
3) 1-2min Bottom of the Squat
3) 6+6 Single Arm Ring Row
4) 6+6 Banded Bulgarian Split Squat
5) 8+8 DB/KB Single Arm Bench Press
6) 50 DU