1rm front squat (salikisat)

20' AMRAP of:

• 5m HSW
• 15 supine ring row
• 20 cal ski

LÄMMITTELY
2 kierrosta
60s./15s.
1. Hiihto
2. Seinäkyykky
3. Soutu
4. Nordic hamstring curls
5. Ylivienti vk
6. Raajojen ojennus nelinkontin

TAKAKYYKKY 4 x 8
tee nousevilla painoilla
lepo 60-90s.

AMRAP 10
10 x Rengassoutu
20 (10+10) x Yhden käden pystypunnerrus
10 x Etuheilautus
20 (10+10) x Russian twist

merkkaa treenin tulokseksi amrapin tulos

For time:

6min max cal row

30 OHS 40/50kg
50 T2B
30 Snatches 40/50kg
100 DU
30 CJ 40/50kg
50 Pull ups
30 Thursters 40/50kg

6min max cal bike erg

split anyhow

Winter version of good old "Helen":

3 RFT:
500/400m row
21 kbs
12 pull up

Lisäpainoil tai ilman, sopivan raskaasti jää 1-2 toistoo varalle

EMOM 40
1. min : 6 Devil Thruster @2x15/10kg
2. min : 12/10 cal skierg
3. min : 6 strict Pull up
4. min: 12/10 cal row

24min EMOM
1.min Ergo cal
2.min 8x 2kb thruster, rest of the min. burpee
3.min rest

Death by:

EMOM

Odd= Macho man

60/40kg

3 Clean
3 Front squat
3 Jerk

Even= Cindy

5 Pull-up
10 Push-up
15 Squat

-----‐-----------------------

Plank until last athlete of group fails a round.

5:00 BikeErg
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch
+
3-2-1
Snatches @ workout weight
Wall walks