4 x 3 min ON/2 min OFF

AMRAP
10 push-ups
10 alternating DB snatch 15 kg
7 cal ski erg

For time w/ ~10kg weighted vest
30 push ups
30 air squats
30 KB swings 32/24kg
30 pull ups
30 DB hang clean and jerk 20/12,5kg’s
30 burpees
3000m run/row/ski
30 burpees
30 DB hang clean and jerk 20/12,5kg’s
30 pull ups
30 KB swings 32/24kg
30 air squats
30 push ups

LÄMMITTELY
- Ylivienti vk olkapäiden käännöillä
- 5/käsi + 5 yht.aikaa käden avaus vk
- Pystypunnerrus eteen - taakse vk
- Selän ojennus yhdellä kädellä kepin kanssa
- Rangan rullaus - käännöt alhaalla - taaksetaivutus ylhäällä
- Kyykky - polvien ojennus + varpaiden nosto
- LLA - kobra
- Liskovenytys

AMRAP 20min
400m hiihto/soutu
20 askelkyykkykävely
50m farmarikävely
15 thruster
15 slam ball paiskaus

KEHONHUOLTO

30' AMRAP w. partner, YGIG style
1000m row
75 DU/150 SU (each, YGIG)
50 wall ball
25 burpee over bench
10 partner deadlift @100/70kg

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbell Bench Press 30°
• Strict Pull-ups
Weight: 40%, 45%, 50%, 55%, 60% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

Liikeparina seinäistunta 30-40s.

A: Burpee box jumps x15
B: Bench press 5-3-1
C: WPU 5-3-1 + 1xMax@BW
D: Incline DB bench press 2x5
E1: Leg extensions 2set
E2: DB shoulder flys 2set
F: Back extensions 2set

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For Time
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Emom15
1: 12 alt. Db hang snatch
2: 15 air squat
3: 12 mountain climber
4: max cal
5: rest