Kulmasoutu 3x6. Selkäpäivään

"King of Crossbar"
1min/ 1 chin up, 2min/ 2 chin up, 3min/ 3 chin up...

"Rock the Floor"
Ekat 2min 20x mb slam/min
Tokat 2min 15x mb slam/min
Kolmannet 2min 20x mb slam/min

Ab Tabata
1. SL Reach
2. Triagle Crunch
3. Lateral Reach
4. ST Arm

4min Walking Lounge

Every 2min for 3 sets of each:
4 squat snatch @50% of 1rm
3 squat snatch @65-70% of 1rm
2 squat snatch @75-85% of 1rm

Rest day
Massage for 60 min

Mave, soutu

Toes to bar 4x10

18min max distance assault bike
Starting @ 0:00 and every 3 minutes complete 10/7 cal ski

Rest 4 minutes

18min max distance row
Starting @ 0:00 and every 3 minutes complete 6burpee box jump overs (24/20 in)

IN 5 MINUTES
600 mt RUN+10 PUSH UP+10 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 60/40 - 40/20
IN 5 MINUTES
400 mt RUN+20 PUSH UP+20 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 70/50 - 50/30
IN 5 MINUTES
200 mt RUN+30 PUSH UP+30 AIR SQUAT
THEN....
AMRAP SQUAT CLEAN 80/60 - 60/40

12-15 cal air bike
10-12 GHD
14-16 box step up
8-10 push press

Back squat 3 x 7 reps
185-185-185

Bench press 3 x 7 reps
165-175-175 (5 reps)

Deadlift 1 x 7 reps
245