LÄMMITTELY
2 kierrosta - 60s./20s.
1. Rangan rullaus korokkeella levytangolla
2. Lankusta lonkankoukistajan venytys vuorojaloin
3. Marssi vuorojaloin kk toisessa kädessä
4. Kierrot puolelta toiselle selkä seinää kohti
5. KK soutu kierrolla käyntiasennossa (paino takajalan kädessä)

VOIMA
Kiertoharjoitus - 4 kierrosta
1. Kyykky käyntiasennossa x8 + 8
2. Gorillasoutu x8 + 8
3. Jarruttava punnerrus lattialla x 6-8
4. Dead bug lp kanssa x12

KEHONHUOLTO

30 min Alternating EMOM:
• Even min: 10 Wall Balls 20/14#
• Odd min: Max Row calories
In the first minute, perform 10 wall ball shots and rest in the remaining time. Then, in the next minute, row as many calories as possible. Continue this until time is up. Score is total number of calories rowed. Goal: 250/225 calories.

Deadlift

• 10-8-6-4-2

*isommat painot ku viime vkolla
* E3MOM

Bench Press

• 8-6-4-2

*E3MOM
*1s Pause in Bottom
*RIR 2

Metcon

4x3min on/2min Off:

• 25 GHD
• 15 Cal Ski (Damper 8)
• AMRAP: 1-Arm Devils Press @22.5kg

Power snatch 4x3, 3x2

AMRAP8
8+8 split stance BB good morning
16 situp

AMRAP8
8+8 hamstring bridge
16 crossing mountain climber

Shoulder press
3x6

For time

• 21 Kettlebell swings

• 3 Toes-to-bars

• 18 Kettlebell swings

• 6 Toes-to-bars

• 15 Kettlebell swings

• 9 Toes-to-bars

• 12 Kettlebell swings

• 12 Toes-to-bars

• 9 Kettlebell swings

• 15 Toes-to-bars

• 6 Kettlebell swings

• 18 Toes-to-bars

• 3 Kettlebell swings

• 21 Toes-to-bars

Incline bench press smith 3x5

Clean & Jerk 3x2 + 3x1

3 rounds

Max rep box HSPU/pike pushup
Max rep banded chin up
Max rep feet elevated box dip
Max rep inverted row