Front squat
1x5 @70%
1x4 @75%
1x3 @80%
1x2 @85%
1x1 @90%

Benchpress amrap @90%

Istutaan sohvalla ja katsotaan leffoja. Janita sitä tämä tarkoittaa. ( Jonnet on heti miettimässä jotain aivan muuta)

12min/Build up
Power clean+Hang Clean+Frontsquat
hang above the knee

3 Rnds

20 Pull Apart
12 GHDSU
20 Shoulder Tap
5 + 5 DB Press
5 OHS Narrow Grip
10 + 10 Bandes 8

2 squat clean @60
4 hand stand pushups
6 pullups
8 cal ski

6 min AMRAP
1000 m row
Max. rep Devil`s press (22,5/ 15 kg)

EMOM 15
1: 3 wall walk, rest of the time wall sit
2: 10 C&J @50%
3: 2 rope climb + rest of the time high plank
4: 15 wall ball
5: 10-15 GHD

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

10 Rounds for Time:

20/16 Calories Row*
15 Push Ups

• Must be completed under 1 minute

• Every seconds Over adds 1 Push Ups

• Girls will need average 960 cal per hour and guys will need to average 1200 cals per hour.

CAP 25