3rnd for time:

5 devils press 12,5kg/22,5kg + 5/5m hs walk

Tempaus ,raskas ykkönen

Rive + työntö, raskas ykkönen

Takakyykky, raskas ykkönen

Työntöveto 4x2@110%

For time :
3 rounds

21 cal row
15 t2b
9 ohs @50kg

EMOM, for 16 minutes:

Minute 1 – 15 / 10 Calorie Assault Bike
Minute 2 – Snatch x 1 rep

Start at 65% and build across the 8 sets.

1 Round:
100' Handstand Walk
3 x Handstand Walk O-Course
50' Handstand Walk

12 min AMRAP

12 x KB swing (24 kg/ 16 kg)
12 x Leg raise
12 Box step

Warm up hips and joints and get the body moving before this warm-up cardio piece.

On the rower, perform

• 30 Cal @ 900 - 1000 Cal/hr
• 20 Cal @ 1100 - 1200 Cal/hr
• 10 cal @ all out

Spend 1-2 minutes between sets doing stretches/mobility etc

5rnd: 8 V-up + 8 sit up + 20sec hollow hold
rest 90sec

1clean+3Jerk 6 sets
Strict press 5x5
Back squat 5x3

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt