AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/7 Calorie Assault Bike

Kilos – (102.5/70)

3 rounds
100cal bike
10 shuttle run ≈15m

Assault bike 55min

warm up
2x
4 plant pull trough e/s
7 dbl db bench press
10 box pistol with leg lift e/s

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EMOM 45 min
45 seconds of each movement
move at 75% HR, pick reps based on that and how fast you are able to move while keeping HR at desired level
1) cal ski
2) alt. pistol squats
3) ghd sit ups
4) deficit push ups, use 2x 15 kg plates
5) rest

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

130 min

1.MU
- 11x1 +2x2

2.Metcon
A1.AMRAP6
6 CTB
6 (cal) Bike-erg
Reps: 6 rnds

Rest 3-minutes

A2.AMRAP8
Buy-in: 1200m Bike-erg
+
AMRAP in the remaining time
8 pull up
10 Wall ball @ 9/6 kg
Reps: 5 rnds + 3 reps

Rest 3-minutes

A3.AMRAP6
8 HSPU abmat
8 BJO
8 cal row
Reps: 3 rnds + 19 reps

Rest 3-minutes

A4.AMRAP8
Buy-in: 800m row
+
AMRAP in the remaining time
8 TTB
10 Wall ball @ 9/6 kg
Reps: 4 rnds

*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+%, rest between sets 3-5min

Every 2:30 x 4 Sets:
1 Unbroken Set

AMRAP 20' OF:
20 TOES TO BAR
20 KB DEADLIFT 2x 24/16 - 16/12
20 AMERICAN SWING

Ladder 9'
Add 3 reps every round
3 wall ball 9kg
3 lunges
3 kettlebell swing