20 kierrosta aikaa vastaan:

• 20cal BikeErg
• 5/5 bulgarian split squat @20kg kiekko

Front squat: 12, 10, 10
Super sets: sjmv+kulmasoutu 3x12+8
Triple sets: 3 round 10 reps per hauiskääntö+pystysoutu+kapea punnerrus

4 min lacrosse-pallolla selkää
2 min/puoli lacrosse-pallolla forkut
2 min/jalka lacrosse-pallolla jalkapohjat

EMOM 24 min

*8 cal row
*2-4 chest to bar pull ups
*10 sec ring support (L-sit)

Lisäpainoleuanveto,

3 x 5

"Joker"

For Time
1-2-3-4-5-6-7-8-9-10 reps of:

Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (70/100)

Easy 1000m Row with nose breathing only

12 min amrap

Start with 1 rep each and add 1 rep every round.

Clean&jerk 50/32.5kg
Toes to bar
Burpee bar over

First round 1-1-1, second round 2-2-2...

3 RFQ
20 banded face pulls
10 sg arm bent over DB rows 25kg (1 sec pause above)
20 alt birddogs
15 stiff leg deadlift 25kg

8 sets x 3 min ON/ 1 min OFF
A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B