With partner for time

100 wall ball shots
100 box jump overs
100 db snatches
100 burpees to target

2000 m C2 bike
1000 m Ski Erg
2000 m C2 bike
50 HSPU
2000 m C2 bike
50 box over step ups with DB (22,5/15kg)
2000 m C2 bike
50 DB snatch (22,5/15kg)
2000 m C2 bike
1000 m row
2000 m C2 bike
100 m farmer carry (2x 24/32kg)
2000 m C2 bike
100 m sandbag carry walking lunge (10/20kg)
2000 m C2 bike
100 wall ball (4/6kg)

4 Round AMRAP
3min work 2min rest
Reps 2,4,6,8,10…
A&B
A:
DB Hang squat clean @17,5kg
HSPU
B:
T2B
Thruster @40kg

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

Leuanvedot ja pressit

EMOM10

Vuorominuutein
3 leuanvetoa
3 pystypunnerrusta

*Leuanvedoissa voi olla lisäpainoa,
Sarjoissa saisi olla noin 1 toistoa varaa.
*molempia viisi sarjaa

2-1-1-1-2/ 3min rest

Go heavy!

Voima
E3MOM, 4 rounds
6-10 ring row
-haastava kulma

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

130 min

1.MU
- 15x1

2.Metcon
A1. 4-minute AMRAP
150 m Run
8 CTB
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 20 m run

Rest 3-minutes before next part

A2. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Assault bike
(cal) Row
Reps: 48 cal

Rest 3-minutes before next part

A3. 4-minute AMRAP
150 m Run
10 pull up
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 35 m run

Rest 3-minutes before next part

A4. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Row
(cal) Assault bike
Reps: 49 cal

Rest 3-minutes before next part

A5. 4-minute AMRAP
150 m Run
8 TTB
12 Wall ball @ 9/6 kg
Reps: 3 rnds + 95 m run

EMOM 24min
1) 15cal Row
2) 5+5 DB Hang Power Clean & Jerk
3) Rest

AM: 145 min

1.Gymnastics
- BMU x 20 reps

2.Weightlifting
A) Muscle clean + Clean pull under – 3 to 5 x 1+1 @ build up, go every 60 to 75-seconds
- 35-37.5 kg
B) Clean and jerk – 10 to 14 x 1 @ 70-90%, go every 60-seconds
- 50-60 kg

3.Metcon
EMOM30
1) 6 CTB + 8 pull up
2) 10 cal bike
3) 8 TTB
4) 10 cal bike
5) 7 power clean & jerk 45 kg

PM: 80 min
Strength
Legs & shoulders
- Hack squat
- Shoulder press
- Hip thrust
- Hamstring curl
- Abduction
- Lateral raises
- Bicep curl
- Abs