3-4 Sets of 8-12 Reps:
A. Barbell Bent Over Rows
B. Barbell Good Mornings
C. Neutral Grip Dumbbell Curl

*Repeat from 6.14.22 

Every 3min x7-10
5 pull ups
10 push ups
15 air squats
Rest of the Time: Easy bike

• eli saat päättää montako kierrosta teet fiiliksen mukaan
• kierros cindya ja loppuaika kolmesta minasta kevyttä pyörää
• tän pitäis olla helppoo ja kivaa! Älä puske liikaa voikkaliikkeissä

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

20 MIN AMRAP

• 1/2/3/4/5… Push Press 2x17.5kg DB
• 1/2/3/4/5… Burpee Box jumps

A,
Push Press 5x3 at 75% 1RM

Rest as needed between sets.

B,
Every 3 mins for 15 mins do:
9 Power Cleans, 70/47kg
7 Bar Facing Burpees
5 Bar Muscle-ups

C,
Every 3 mins for 15 mins do:
9 L/9 R Landmine Muscle Snatches, pick load
10 Elevated Push-ups
8 Inverted Rows
Inverted Row Hold, 10 secs

D,
3 rounds for quality of:
10 L/10 R Hip Circles
10 L/10 R Internal Hip Rotations
Single Leg Balance + T-Hold, L 30 secs/R 30 secs

-2 wall walks
-15 t2b
-20cal ski
-20 db snatch 22.5kg

AMRAP 15:
15 Overhead Squats 43 / 29 kg
30 Dumbbell Hang Power Snatches* 22.5 / 15 kg
60 Double Unders

*1 Dumbbell (Switch Arms Every 5 Reps)  
*Score: Rounds + Reps 

For time 35min
3 roundes

50 double unders
25 cal row
17 kbs 254kg
13 goblet squat
9 c & j 40kg
5 wall walk

Then
For the rest of time: max meter on skierg
Score is max rep

A: 8min emom 3x Banded squat jumps
B: Bench press 5x3@ ca 80%
C1: Assisted strict pull ups 3set
C2: SA Db press 3set
D1: Db powell raise 2set
D2: Cable triceps push downs 2set
E: DB biceps curls 1x Drop set

3x1000m. 3 minuutin palautukset intervallien välissä.
Ensimmäisen 1000m vauhti tulisi olla sinun nykyistä cooper vauhtia, seuraaville tulisi aina kiristää 5-15 sekuntia.