10 amrap
60 sinkku hyppyä narulla
15+15 yhden käden käsipaino tempauksia
10 burbeeta

SQUAT CLEAN

Every 2min x3
6 squat clean @80%

60 Minutes

Any Machine 10 Minutes @ HR Zone 3
...into fast pace
15 CTB
15 HSPU
15 TTB

E2MOM x6:
2-4 Power snatch
4-6 No jump burpee
6-8 Kipping jumping pull-up

Valitse sellaiset toistomäärät, että liikkeet menevät noin minuuttiin.

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

100-120 Minutes @ HR ZONE 2

20-22-24-26-28... Calories

Ski
Row
Bike

5 rounds:

5+5 front rack reverse lunges (heavyish)
5+5 gorilla row

rest 2min between rounds

Kettlebell warmup
KB technique

Partner AMRAP 10
YGIG

P1:
- 3 KB clean with Left arm
- 10m front rack carry
- 3 KB clean with right arm
- 10m front rack carry

P2:
- Handstand hold / pike / plank

P1:
- 3 KB snatch with Left arm
- 10m overhead carry
- 3 KB snatch with right arm
- 10m overhead carry

P2:
-Rest

Gymnastics
Handstand walk & HSPU

Alternate B1/B2

B1. Strict press, rest 2:00 before B2

3 Sets of:
1 @ 88-92%1RM

– Rest 0:20-0:30 –
6 @ 72+%1RM*

B2. Strict pull up, rest 2:00 before B1

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 72+%1RM*

FLOW. 1 strict press @ 88-92%, rest 0:20-30, 6 strict press @ 72+%, rest 2:00, 1 strict pull up @ 88-92%, rest 0:20-30, 6 strict pull up @ 72+%, rest 2:00, etc until 3 sets of each complete

For max reps

• Tabata calorie row
• Tabata AbMat sit-ups
• Tabata box jumps
• Tabata calorie row

♀ 20-inch box
♂ 24-inch box

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

EMOM 14

Minute 1 : 2 Rope Climb
Minute 2 : 15 Wallball