Row or bike
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up.

EMOM x 9 (3 rounds)
Min 1: 3 thrusters building in weight to workout weight
Min 2: 5 ring rows + 5 wallballs
Min 3: 3 snatches building in weight to workout weight

10 min, alkavalla minuutilla 1 turkkilainen ylösnousu, vuorokäsin

Snatch pull + snatch 5x2+1 ja 2x1+1

Push press
1x6
1x12

C&J 3x2+1, 4x1

Use 10 minutes

20 MIN AMRAP
10 rounds:
5 deadlift 100/70kg
3 wall walks

1000m row

10 rounds:
5 ttb
10 air squat

14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

Penkkipunnerrus
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

• 10 thruster, 30/43kg
• 10 varpaat tankoon
• 10 boksihyppy
• 30 tuplanarua