90 min
Telinevoimistelukurssi, 12. kerta
alkulämmittely
permantoakrobatia
voima: keskivartalo ja ojentajat
taito: käsilläseisonta puolilla
lempiliikkeiden harjoittelua: käsilläseisonta/kävely
kieppi rekillä - onnistuin! :)

Amrap 16'
40 SU
15 power clean 35 kg
10 box jump 60 cm
3 negative pull ups

3x6 Deadlifts @75%

Pre workout

10x1 deadlift 80% of max (285#)

For time;

800m run
400m run backwards
800m run

400m run backwards

Post workout
3 min planks

100 Burpees for time.

21-15-9

Deadlift @ 102,5kg
HSPU

5-5-3-3-1-1 Push press 45x5, 45x5, 65x3, 65x3, 85x1, 95x1, 100x1 (no fails!)

Then,

15min AMRAP

8 Ring dips MOD dips w/green band

10 Box jumps 24/20

12 Overhead walking lungs 95/65 MOD 40

Rounds: 4+25

AMRAP 25'
400 MT RUN
5 BURPEES OVER THE KB
10 ALT KB SNATCH 24/16 16/12
15 DU OR 30 SU

Total 105 min
Warm up for 15 min

A. Every 2 min, for 16 min (8 sets):
Clean & jerk x 1 rep
25 35 40 45 50 52.5 55 55

B. Skillwork:
HSW practice for 15 min
MU practice for 15 min

C. EMOM for 30 min (6 sets) of:
1. min HSPU x 2 reps rxd! :)
2. min
3. min 400 m row
4. min 6 cal assault bike
5. min 150 m run
6. min rest
142/160

#MetCon | 20’ E2MOM of:
odd intervals:

• 20 push-ups
• AMRAP double unders/single unders

even intervals:

• 40 sit-ups
• AMRAP double unders/single unders