Ninjat:

Aikaa vastaan:
15 thrusteria
15 leuanvetoa
12 thrusteria
12 varpaat tankoon
9 thrusteria
9 käsilläseisontapunnerrusta

Clean DL + TNG Pwr Clean + TNG Clean 5 x 1+1+1 @ 85% of pwr clean 1RM

EMOM 12:
1. 3BackSquat@75,80,85%of1RM
2. 3 Back Squat @ same percentage
3. 3 Back Squat @ same percentage
4. Rest

75 min

Warm up
A. Every 90 sec, for 15 min (10 sets):
Snatch x 2 reps
25 27.5 30 32.5 35 35 35 37.5 37.5

B. EMOM for 30 min (6 sets):
1. min: 5 HSPU abmat
2. min: 5 pull ups + 20 DU
3. min:
4. min: 15 cal assault bike
5. min: 150 m run

165/182

C. For quality one set of:
Pull ups x max reps: 20 reps

90 min
3 x : 5 HSPU, 200 m row, 8 strict T2B, 10 KBS, 12 lunges

A. SJSP
Week 2, day 1
6x6x57.5 kg

B. 3 sets of:
Ring dips 6 6 6

Bench press x 8 reps
30 35 35

C. 3 sets of:
Romanian deadlift x 8 reps
50 50 50
Hip thrust x 10 reps
50 50 50

D. 2 sets of:
GHD hip extension x 15 reps

AMRAP 9
5 HangClean 70kg
7 T2B
9 WallBall

"only unbroken set count"

1000 GHD Situps for time

1 lämppäsarja.

Amrap 4
buy in = 15 front squat @ 50kg.
then
T2B 2-4-6-8-10-12-14-16-18-
Situp 5-10-15-20-25-30-35-40-45-

4 min rest

Amrap 4
buy in = 15 front squat @ 50kg.
then
ring dip 2-4-6-8-10-12-14-16-18-20-
pushup 3-6-9-12-15-18-21-24-27-

4 min rest

Amrap 4
buy in = 15 front squat @ 50kg.
then
WB 2-4-6-8-10-12-14-16-18-
Burpee 2-4-6-8-10-12-14-16-18-

score is total reps
Front squat does NOT count !!

105 min
Warm up

A.
Leuanveto v-kahvalla 6-4 sek eksentrinen 6,6,5+1,5+1
Penkkipunnerrus

B.
Penkkipunnerrus käsipainoilla 3x12x10kg
Taljaveto selälle 10x30kg 2x10x25kg

C.
Ristikäistalja rinta 3x8x15kg
Punnerrus leveällä 3x12
Kulmasoutu käsipainolla 3x10x17kg

D. Olkapäät vipunostot sivulle selkä seinässä

Power Snatch 9x3@80% 1RM