Find heavy of the day in 15min
(RPE 4+ to 5)

40 min amrap
250m row
20 m utfall
15 kbs
250m row
15 burpees over the rower
10 pullups

16 min emom

45 s on, 15 s off

Split squat
Wallsit
Hip thrust
Hamstring hold

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

5 rounds:
• 4 Deadlifts
• 4 Overhead Lunges
Start around 30% of 1RM Deadlift and Overhead Squat for Lunges. For Lunges weight, if that’s less than the weight of an empty barbell, then use a plate overhead of equivalent weight. Increase weight by 10% for Deadlifts and 5% for Lunges each round to finish around 70% of 1RM Deadlift and 50% of 1RM Overhead Squat for Lunges. If you hit failure, decrease the weight and continue at that last successful weight for remaining rounds.
Lunge weights in the comments.

Front squat 6 RM, then 5-4-3 reps @ same weight

Gymnastics skills
*Voimisteluliikkeiden harjoittelua, jokainen suorittaa omalla tasollaan!

WOD (For time)
10 Cal erg
30 Air squats
30 Sit ups
20 Cal erg
20 Air squats
20 Sit ups
30 Cal erg
10 Air squats
10 Sit ups

Sarjat 5x5

12 min amrap:
500 m run
10 push presses 35/25 kg
15 sit ups

25min amramp Juoksu määrittää tahdin
A) run boxin ympäri (350m)
B) 10 wb 5 ttb 10 box jump