80 min

1.Rehab for 20 min
Dead bug
Bird dog
Banded good morning
Monster walk
Gmed. w/band
Single leg KB DL
Side plank

2.Strength
A1. Strict dips from JG
8 x 8 reps
A2. Front squat, 3 x 6

B. Back rack reverse lunges, 8/side
50 55 55

C1. Hamstring machine
10x40 9x40 9x40 kg
C2. Abduction
10x55 10x60 10x60 kg

Alkuun voimat kuulilla:
Kb shoulder press
5+5@ 12-16-20-24-28 (oikeella 4+1)

3rfq:
10kbs (@32-40-48kg)
10+10 Plate halos @15kg
10 batman sit ups, strict

Strict chin ups
10-9-8-7-6-5-4-3-2-1

3 rounds, no rest:
1min sledge push @20kg
1min battle rope, pikkuaalto
1min ghd
1min sandbag over shoulder @43kg

Then

3 rounds:
5+5 Ghd plate halos + 10 ghd neider press @15kg

Then

50m kb farmers walk @2x20kg
10+10 bulgarian bag halos
100m kb farmers walk @2x24kg
10+10 bulgarian bag halos
150m kb farmers walk @2x32kg
10+10 bulgarian bag halos

Rinnalle vedin ja ylös työntelin. "Crossfit-uran" ennätys 1RM 55 kg. 60 kg sain kyykkyyn asti ja sinne jäin..

20 sec soutu-10 sec lepo, 8 kierrosta=4 min

Run 400 meters 70kg Deadlift, 21 reps,
50 first round wall ball
,40 second round wall ball
30 third round wall balls
20 fourth round wall ball
10 rep fifth round wall balls

warm up 15' skip rope

6 rounds (90'/120' rest)

5 Handstand push-ups
10 pull ups
15 deadlift 75kg

Pystypunnerrus otsalta 5x8 (kapea ote)
Suorinjaloin mave 5x8-12 (huom! sumoasento)
Merkkipenkki 4x4
Etukyykky 5x10 (kevyt)

8 rds of:

20 pushups
80y shuttle sprint
60 second rest

Splits:
:30
:30
:31
:29
:29
:30
:29
:28

3 Rounds not for time

• 15 Cal Assault Bike
• 30m sled push 75kg