120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps
HR 170/179

4.Core
EMOM7: abs

Lämpö 10 min
5 Pressi niskasta Te-ote
5 Valakyykkyy
5 Te- Veto
5 Raaka tempaus
5 Tempaus taskuilta

Voimatempaus + Snatch Drop
5 x (2+2)x40-50%

Tempaus, taskuilta
4 x 1 x 80%

Tempaus, polvelta

5 x 1 x 85-90%

Tempaus

5 x 1 x 90%-95%

Panda Pull

5 x 2 x 80% - 90%

Etukyykky
4 x 2 x80%

Max press

For time /reps

600 DUs
300 goblet Squats @24kg
100 hspu

Time cap 28min

5-3--3-1-1-1-1-1
Strict press

For time:

Buy in: 150 DU/300 SU

5 devils press 22.5/15kg
10 wall ball 9/6kg

5 devils press
10 wall ball
20/15 cal row

5 devils press
10 wall ball
20/15 cal row
20 pull up

5 devils press
10 wall ball
20/15 cal row
20 pull up
25 kbs 24/20kg

5 devils press
10 wall ball
20/15 cal row
20 pull up
25 kbs
30 goblet squat 24/20kg

Buy out: 100 Abmat sit-up

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• Skaalauksena voit pienentää toistomääriä ja pull upin tilalla voit tehdä rengassoutuja

Row + burpee

10x
500m
10 burpee soutulaitteen yli

E5mom for 25min

5 Rounds, every 5:00 min

12 KBS 32/24kg
12 Box jumps 24/20”
200m run
12 Burpees
12 Wallball shots 20/14lb

5 min AMRAP
Man Maker (rx 22,5 kg/ 15 kg)

Man Maker = Dumbbell push up + pull + push up + pull + thruster

A: clapping push ups 8x3
B: SA sliding archer push ups 3x3/arm
C: SA windshield whiper push ups 3x5/arm