AMRAP 45 (or 60):
400 m run
8 burpees to bar (no pushup)
20 hollow rocks
12 box jump overs
6 alternating hanging hip touch on rings

3:00 Air bike @ easy
3:00 Row @ easy
3:00 SkiErg @ easy

– Rest 1:00 –

2:00 Air bike @ moderate
2:00 Row @ moderate
2:00 SkiErg @ moderate

– Rest 1:00 –
0:30 SkiErg @ workout pace / 0:30 Rest
0:30 Air bike @ workout pace / 0:30 Rest
0:30 Row @ workout pace / 0:30 Rest

Weighted Dips 15-15-15-15-15 reps

"Stamina Builder"

1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs

Toes to Bar

Tempaus pukeilta (polven päältä)

10x2@75-85%

Niskata Te-otteella Raakatyöntö + valakyykky

5x(2+1)@80- Te

Takakyykky 4x3@75%

Vatsat 100kpl

For time

10 ... to ... 1

• GHD situps
• Bench Press 60kg
• Hang power Cleans 40kg

Back Squats

1x4 @60%
1x4 @70%
1x4 @80%
1x3 @90%
2x4 @90%

3 rounds
50 medball squat clean
800m run

Hang Squat Snatch
1-1-1-1-1-1-1

Eilinen treeni