Basic Condition 35 min

Bike Ergo 30 Calories
20 GHDSU
5 WallClimb
2 Rope Climb

3 Kierrosta

Juoksu 200m
Käsien pyöritys 10/10
Kyynärpäiden pyöritys 10/10
ranteiden pyöritys 10/10

-3 shspu/ 8 hspu (alternate)
-5 bench press 85kg
-15cal row
-1min rest

10 kierrosta:
- 120m Farmarikävelyä (40/32 kg db)
- 10 x Med ball (9 kg) over the shoulder
- 10 x Slam Ball
- 10 x T2B / Polvennostot roikunnassa
Timecap: 30 min

Warmup
-500m bike
-10x banded crab walk
-10x banded side steps
-10x shoulder pads throughs each directions
-10x PVC overhead press
-10x PVC side bends per side

Power Day: 20:00 AMRAP
-10x alternating overhead hammer strikes
-10x lateral overhead hammer strikes per side
-10x sandbag front squats
-10x banded punches per side
-10x ring rows
-10x hand to hand Mjolnir swings

Finisher
-5min heavy bag Tabata focusing on power

Row 3x2000m, rest 90sec btw sets.
Score: avg split time

3+3
2+2
1+1

Nosta painoja joka setissä

6 rounds for time of

• 2 rope climbs
• 10 ring dips
• 12 GHD sit-ups

12 – 10 – 8 – 6 – 4 – 2
Build up your Front squat
Tc: 15min

EMOM 12
1’ 1+3x Sq Clean + FS
2’ 4x Power Clean

3 rounds
10x Knees to elbows
20x Sit up
15+15x KB Side pull

E2M for 16min(4 rounds)
1: Shoulder press x5
2: SA DB rows x8-12
+
10-1
KB swing
Burpees