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

HR Zone 1-2

Jog
Ergos
Swim

2-3rounds:

10-15 snowangel
30+30m s.a farmer carry
40-60s plank hold

Voimatempaus+1/4vala allepud+vala
20kg

Tempausallepud+vala
27kg saakka

Tempaus lantio+vala
31kg saakka

Tempaus pp+tempaus
36kg saakka

Kaikki tempaushommat tuntu tänään varmoilta, mikään ei lennelly! 🥳

Voimakääntö+vauhtipunnerrus+työntö 1+2+1
25kilosta 35kiloon

Rive pp+rive+etukyykky+työntö
35,40,44,45

Loppuun sally ja nopea vatsajumps

A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Rkb swing 10x15
D: Supinated Db biceps curls 3set

"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

Svartboxilla tarjolla "hieman" erilainen tilaisuus tälle kuntoilulle.

4 rounds for time:
20 Cal row
20m DB Front rack carry 2x22.5kg

Rest 5min

8 rounds for time:
4 DB Burpees 2x22.5kg
4 BMU

Rest 5min

4 rounds for time:
20 Cal ski
40m DB Farmer's carry 2x22.5kg

Rest 5 min

8 rounds for time:
8 Alt. DB Farmer's lunges 2x22.5kg
10 DB facing burpees

TC for each: 10min

OTM30
1. Kipping pull-up
2. Box pistol squat
3. Handstand practice on wall
4. Scale on balance board
5. Headstand challenge
6. Rest

Landmine Circuit – 2 to 3 rounds @ your own pace

8 – 12/arm Landmine half-kneeling press
8 – 10/arm Landmine (Meadows) row
8 – 12/leg Landmine single-leg Romanian deadlift
6 – 8/leg Landmine single-leg skater squat

4 rounds of:
5+5 KB snatches
5+5 KB Windmills
10+10 DB snatches
10+10 DB side bends
15s + 15s Side plank
30s Weighted plank hold
Rest