3-4sets:

8+8 curtsy lunge
30+30m s.a farmer carry

EMOM 15

Minute 1 : Row 15/11 Calories
Minute 2 : 14 Gorilla Rows, AHAP
Minute 3 : Deadhang 40 sec.

12 RFT :

3 Power Clean
3 Front Squat
3 Push Jerks
9/6 Calories Bike

Barbell 82,5/60kg
Masters 45+ 70/50kg

YGIG

TC 15

6min alkavalla minuutilla, kevyehkö paino

3 rinnalleveto kyykkyyn + 1 raakatyöntö

5 sets of complex
Clean + hang clean + split jerk
Built to a semi heavy set but no fails. Rest 90-120 sec between sets

In a 5 min Window
Run 600m
+
AMRAP in the remaining time of
8 Deadlifts 100/70kg
6 Handstand Pushups

Rest 3min

In a 5 min Window
30/25 Calories
+
AMRAP in the remaining time of
8 DB Snatches 22,5/15kg
6 Burpee over DB

Time & Reps

3 Rounds of:
20 squat jumps
15 + 15 lunge push
20 plank jacks

then

3 Rounds of:

12 push up + opposite arm & leg raise
20 plank twist
20 sit ups

then

3 Rounds of:

14 plank to push up
15 dips
30 sec hollow hold

Rest 1 min

Tabata air squat

In 4 minutes:

• max time handstand hold / max distance handstand walk

Valitse 2-3 liikettä laadukkaaseen 25min treeniin, liikkeiden perään 90s kevyttä konetta tai hölkkää

3 kierrosta 3 hengen ryhmissä (27min)

3min assaultbike/bike erg
6min aktiivinen lepo jonka aikana 25 rengassoutu