EMOM8:
a) 10-20 russian kbs
b) 6-10 + 6-10 alternating cossack squat

Target: work 30-45s / min.

Cossack squats can be done with some added weight in goblet position or with bodyweight. Emphasis on full range of motion and movement flow. You should be able to go more or less unbroken with both movements.

Every 2min x5
18cal row
6-10 hspu

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.

Istuen boksilla. Liikeparin sumokyykyn kanssa.

Concept2 rower built-in workout called: v1:40/:20r...9 meaning 9 rounds of:

• Row 1:40
• Rest 0:20 (except after 5th round rest 2:00)

Total rowing time: 9x1:40 = 9x100" = 900" = 15'

Score: total meters rowed. Check the score via: Memory - List by date - (see topmost result)

12'AMRAP
10m bear crawl
16 (8/8) one arm DB hang clean @22.5/15kg
6 pull up/ ring row

45 minutes with partner of :

800m Jog
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

21-15-9 reps for time (Diane light)
deadlift @70/50kg
push up

T.C.: 10'

Tasasykkeinen peruskestävyysharjoitus
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LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
8+8 selän kierto seinää vasten
8+8 askelkyykky taakse ristiin vuorojaloin
8+8 yhden jalan GTOH
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)

9x4min vaihtuva ergo, 20s lepo

*Peruskestävyysharjoitus. Pyri pitämään sykealue hallinnassa koko harjoituksen ajan.