Open Gym 1:30pm - 3:00pm
Sunday, Sept. 3rd

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

140 min
Warm up for 20 min + 10 m HSW

1.Gymnastics
A. MU practice for 65 min
- RS 4 x 8
- TWB 3 x 3
- HTR 4 x 1
- MU 8 x 1
- MU + HTR 3 x 1+1
- Total of 11 MU

2.Strength
A. Back squat
- 5 x 5 w/ 1 s. pause at bottom

B. Accessory
A. 3 sets:
- Staggered stance RDL 8/side 40 45 45 kg
- Reverse hyper 15 x 30 kg

12 min EMOM

2 snatches

start at 65% add weight every 2 sets. no misses

4 rounds:

10 deadlift
8+8 bulgarian split squat
-rest 1-2 min between rounds-

20 - 50 DU
20 - 30 sec Hollow hold
5-10 kipping pull up
5 hight Box jump
10 Band pullaparts

3 x AMRAP

1. AMRAP 3 min
   5 raakatempaus riipusta (25/35kg)
   5 leuanvetoa
   2 min lepo

2. AMRAP 4min
   5 raakatempaus maasta (25/35)
   5 etunojapunnerrusta
   3 min AMRAP

3. AMRAP
   5 tempausta kyykkyyn (25/35)
   5 toes to bar

• 6 Interval of:
Assault Bike 45’’ @ max effort
3’ rest each interval

10 Rounds
200m Row
5 Over Rower Burpees
Rest 30secs

9 min AMRAP

9 burpee-pistejuoksu
9 rintatankoon
9 käsilläseisontapunnerrus