200m Run

15-12-9
Air squat
Push-up
Body row

200m Run

A1. Front Squat 90% x3 x 2 sets; amrap 1 set

185 lbs on each set. last set did 4 reps

A2. COVP Pull Ups 20 reps x 3 sets; rest 30 sec

B. Glute Ham Raise@2020; 3 x 10 reps; rest 30 sec

I felt like my hamstring was going to rip on the glute ham raises

LÄMMITTELY
2min soutu
2min pyörä
2min hiihto

sitten 3 kierrosta
5+5 tuulimylly
15 GTOH
15 ilmakyykky
10 istumaannousu

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HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

6x5min, 1min lepo

1. ergo
2. AMRAP 10 wall ball, 10 kahvakuulaheilautus (raskas), 10 istumaannousu

*Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. AMRAP on tarkoitus mennä reippaalla temmolla ja palautella ergolla.

Strength
Back Squats
3-3-3-3-20
max rep was 65 lbs

WOD- 4 rounds
15 Deadlifts
25 Double Unders
15 Push Ups
25 Double Unders

EMOM 3 Burpees

Bench Press

1 ON / 1 OFF --> Máx reps possible.
- Overhead lunges (20/10 kgs).
- Skin the cat.
- Strict "V" Toes to bar.
- Box jumps (30"/24").
- Wall Climb.
- DU,
- Bumper up/down.
- Farmer Walk (48/32 kgs).

in 10 min
30 toes to bar
30 thusters 30kg
In the remaining time you row for as many Cal as possible.

score: 30+30+cal

10 rds, round every 1:30
2-4 ring mu

100 Double Unders
50 Pull-ups
100 Double Unders
50 Push-ups
100 Double Unders
50 Air Squats

Pause Back Squat 3x3, go by feel. Pause 1-2 sec.