"Fran"

21-15-9

Thruster
Leuanveto

AMRAP 14, With Partner

12/10 Cal Bike Erg
5 Deadlift @70% OTD
6 Bar Over Burpees

YGIG

STRENGTH
Split Jerks: 6 x 2 @85%, every 90s.
- Take 4 sets to build to work weight.
- Goal: 6 working sets with great footwork, lockout and leg drive.

CONDITIONING
AMRAP 12:
15 Abmat Sit-ups
15 KBS (53, 35)
15 Burpees
- Goal: Challenging pace, pushing just hard enough to maintain output across all 5 rounds.

EXTRA CREDIT
Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
- pronated + neutral + supinated grip.

COOLDOWN
Thoracic Rotations: 3 x 5 each.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Kyykky 3x5x70%, 8x65%
Bulgarian Split Squat 4x6-12 / jalka
Vatsat seisoen kumpparilla 5x10-20

For Time:
3x
400m run
20 bar overburpee (face to bar)
20 Air Squat
10 Push-Up

Time: 15:50min

Viikko 5

7x3 V2

-saksessa vuorotellen vasen/oikea edessä

EMOM X 5
6 SHSPU
- rest 3 min
EMOM X 5
6 SHSPU

Eilinen/Lepo

50 V-ups
50 supermans
1:00 L-sit