Noususarjat mavessa päivän nättiin 10 toistoon (hidas ja kontrollilla) + 3-6 clean pull aina päälle

20-30-40-50-40-30-20 dups unbroken
4-6–8-10-8-6-4. GHDs, Strict Pull UPS, Dips

Strict dip 3 x 8-12 @ 2 RIR, rest 1:00 before A2

Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

10 min AMRAP:
75 Double unders
50 Push ups
25 Thrusters 95/35

5 min rest:

10 min AMRAP:
50 Cal Row
50 Wallballs
50 Hang KB snatch 53/35

Rest 5 min:

10 min AMRAP:
20 Double KB G2OH 35/25
20 Cal row

3 RFQ
10 DB lunge squat L 2x 25kg
10 DB lunge squat R 2x 25kg
10 DB Hang Clean & Jerk R 25kg
10 DB Hang Clean & Jerk L 25kg

• YGIG

45min
- tasainen tahti
- hyvä juoksuasento
- syke 110-130

15 min AMRAP

OH Walking Lunges- 12 reps
Hollow Rocks- 10reps
Broad Jumps- 5reps

Tabata burpee
Tabata weighted sit-up
Tabata kettlebell/dumbbell swing
Tabata burpee

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

4 x 7 Front squats from the ground

For Time (25 reps per övning)
2 rounds of:
Kettlebell Swings 24 kg
Box Jumps
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots
Ball Slams
Dumbbell Push Press 20 kg

Every 2 minutes, 5 TTB