8min emom:
7cal ab + db snatch 4-8
10 x wb + leuka/mu 1-3
3min lepo
8min emom:
7cal ab + 45s asti db snatch
12 x wb + 45s asti leukoja
3min lepo
4min amrap:
12cal ab
12 x c2b
3min lepo
4min amrap:
4-8-12-16
Wb
Db snatch

Tulos on kahden amrapin yhteis tulos toistoissa

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

For Time:
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)

• Work in 2 Minutes On + 1 Minute Off
• Athletes Pick Up Where They Left Off in the Chipper
• Score is Completion Time, Including Rest Time
• 8 Round (24:00) Cap

Home Gym
For Time
60 Line Hops (60DU/90SU)
50 Double DB Power Cleans
60 Line Hops(60DU/90SU)
50 Double DB Front Squats
60 Line Hops(60DU/90SU)
50 Hang Squat Cleans

Maven raskas ykkönen

5 round
Amrap 3
12 single dumbell box step up 24kg
8 burpees box jump over 60cm
Max calorie bike erg

Otm 10

5 rounds
Amrap 4
20 pull up
30 cal bike erg
Max shuttle run 8m

• 2min.: Row/Bike/Run

• 1 rnd:
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ strerch

• 1min.: Row/Bike/Run

• 2 rds: w/ db's
  6-8 Deadlift
  6-8 Hang clean + Press
  6-8 Front squat

• Mobility...

• Work on: Back squat

3 sets of

A)
AMRAP in 3 mins of:
10/7 Row Calories
10/7 Ski Erg Calories
-- then --
Rest 2 mins
-- then --
B)
AMRAP in 3 mins of:
3 Wall Walks
6 Bar Muscle-ups/ 6 strict pull ups
9 Wall Balls, 9/6 kg,

Split the group in two and one starts with A, the other with B!
For each AMRAP, restart from 0.

135 min
Warm up for 20 min

1.MU
- Drills
- MU 16 x 1
- MU 6 x 2
- MU x 28

2.Gymnastics capacity
EMOM10:
8 Chest to bar + 8 Wall ball
- Changed to 8 butterfly pull ups + 6 cal bike

3.Strength
10-8-6-4-2 Strict HSPU - feet on box

4.Mobility