OTM20 Knees to elbows x 10-20 joka minuutilla.

Build to Heavy Set of 3
Then... 
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3 

DEADLIFT

1x14
2x7

every 3min

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Viimeinen viikko tätä, lisää painoa viime viikosta!

For time
3 Rounds

10 devils press 2x 22,5/15kg
10 box overs 2x 22,5/15kg & 60/40cm
10 DB push jerk 2x 22,5/15kg

TC.15min

4 rounds FT:
800m run
40m sled pull 75kg
900m bike
40m sled push 75kg
-3min rest-

AMRAP 10 minute
Row 1 000 m
After that AMRAP
10 Box over burpee
20 Kettlebell/ Dumbbell snatch
30 Kettlebell/ Dumbbell squat

4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

WARM UP

10-20min easy pace bike / nose breathing only

COOLDOWN

10-20min easy pace bike / nose breathing only

AMRAP 15 minute
Row 1 000 m
After that AMRAP
40 Overhead stepping lunges
50 Push ups
60 Row over burpee

AMRAP 10 minute
Row 1 000 m
After that AMRAP
30 Box jumps
40 Mountain climb
50 Kettlebell/ Dumbbell shoulder to overhead