5 kierrosta voimistelutaitoa, ei aikaa vastaan

5-10 leuanveto kippaamalla/tanko rintaan/palomiespunnerrus
10-15 etunojapunnerrus (korokkeilta)

12min alkavalla minuutilla

1. 6-8 varpaat tankoon
2. 10 rengassoutu
3. 10 etunojapunnerrus (korokkeilla)

Leuanveto/rinta tankoon/palomiespunnerrus
4min alkavalla minuutilla sama toistomäärä

18min parin kanssa

6 varpaat tankoon
9 yleisliike boksihyppy
12 cal laite

Vaihto täyden kierroksen jälkeen

find your 3RM
Score is top 3 of the successful lifts
Bench returns as strength maintenance .
sessions every now and then.

Stimulus:
Test upper body maximal strength
Establish a solid reference for future sessions
RPE 9–10: Heavy effort, but still controlled
Coach tip:
Stay tight through legs and upper back
Build up gradually — no big jumps

EMOM 8

1) 10 cyclist squat
2) row (30s fast row)

AMRAP 20

27 DU
21 kbs@24/16kg
15cal machine
9 pull up

6 RFT :

15 Thrusters 42,5/30kg
15 Pull-Ups
Bike 1000m/Row 500m ( Alternating each round )
15 Burpees
15 Toes To Bar

TC 40

3 Rounds For Time:
5 Deadlifts 110/75
20 Double Dumbbell 1-Arm Push Press 22,5/15kg
20/15 Calorie Assault Bike/ 30/24 Calorie Row

Every 2:00 for 10:00, working to establish a heavy double ‘touch & go’ Power Clean (2-2-2-2-2)