20:00 AMRAP:
Run, 200 m
10 Burpee Pull-ups
4 Wall Walks
Run, 400 m
10 Burpee Pull-ups
4 Wall Walks
Run, 600 m
10 Burpee Pull-ups
4 Wall Walks

Squat cleans

Superset x 3 work sets

Single Arm DB Floor Press x 8-10 each
Rest 60s
Barbell Zercher Goodmorning x 6-8 @light/moderate weight
Rest 60s

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(18)
WRK 2:00 REST 1:00 x6
10 push ups
10 russian kettlebell swings
25 jump rope or double unders

Finisher
50 double crunch
1:00 hamstring stretch

2x3 Snatch pull 100%
2x4 Snatch balance 80%
4x4 Snatch 75% (drop and go)

Build a heavy snatch in 12min

Notes: Aina kun uusit tämän treenin lisää vähän painoa tankoon.

WU
tabata
air squat
good morning
lunge
grasshopper

3 rounds:
Run, 100-200 m
Handstand Hold, 30-40 secs
6-10 Inch Worms

4 rounds of:
max rep Toes-to-bars, 3 mins
max rep Weighted Sit-ups
Ascending 2 reps
Rest 2 mins

20min AMRAP:
200m Run
9 Wallball
7 Box Jump
5 TTB
RPE 2-4, go by feel

For time
4 Rounds & 30m hsw

5 bar muscle up
7 box over burbee (high box)
10 squat 2x22,5kg DB

After 4 rounds complete 30m handstand walk as fast as u can

TC. 20min

6 - 8 rounds ( 30 - 40 min )

Minute 1 - 2 : Ski erg Calories
Minute 3 : Box Jumps 30/24"
Minute 4 : Bar Facing Burpees
Minute 5 : Rest