Back: EMOM for 4 rounds
1) Reverse hypers
2) Alternating DB snatches
3) Ring row hold
4) Rest

5x
10 tiukkaa leukaa
15 punnerrusta
20 abmat vatsaa
25 kyykkyä

Kierrosten väliin 1:30min tauko

Kehonhuolto päivä joko hieronnan kautta tai omatoimisen venyttelyn&mobilityn.
Olen itse nyt tutustunut ROMWOD:iin ja se tuntuu olevan sopivan yksinkertainen kattaus päivittäistä venyttelyä iltaisin, joten jos ei muuta nappaa siitä idea itselle. 7 days free trial.

A)
10-20cal echo -+ max reps wall ball

REST 5min

B)
10-20cal ski + max reps db snatch

Pace - sustainalbe

Score - reps + calories

A:Snatch max
B: Cean and Jerk max
C: Snatch pull max

Back squat 7-5-5-3-3 reps

For time

• 70 burpees
• 50 kettlebell swings
• 30 chest-to-bar pull-ups

♀ 35-lb KB ♂ 53-lb KB

6x4 min AMRAP 1min rest, alternating between:

A: 16 mountain climbers
12 box jump
8 push up

B: 15 KB swing @24/16kg
10 ring row
AMRAP row for cals

"score is reps in ""A"" and cals in ""B"""

Warm-up:

3:00 min light bike
3:00 min light row

Right into
3x
1:00 min bike @ 80% Watt
10 Staright legged deadlifts with dumbbells
5+5 Samson lunges

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Bike workout

“As many reps as possible” in 50:00 minutes of:

Bike erg 5:00 min @ 75-80% watts
500m row
30m Walking lunges

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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2-3rounds:

10-20 heavy kbs
10-20 GHD sit up