• 3-3-3 of:
BB Front Squat
3RM
90% 3RM 3-3 reps

15 mins (45s. ON 15s. OFF)
1. cal row/bike
2. one arm devil's press (alternating)
3. box step ups (with DB)

Power work:

5 sets
5 repetitions

5 standing jumps as high as possible

rest 2min between sets

WOD:

AMRAP 15min

400m run
20 bench dips (use a wall or park bench)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

3 rounds:
- 10 kettlebell rows
- 8 body drag curls

Remaining time max distance farmer carry

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Cal Assault Bike
30 Toes to Bar

Kilos:
Kettlebell: 22.5/15
Barbell: 43/29

EMOM
40 second wrist rollers
40 seconds max towel curls

AMRAP 10 min
2 Thurster
1 Pull up
4 Thruster
2 Pull up

Thurster + 2
Pull up + 1

Rx 42,5 kg/ 35 kg

AMRAP
- max time single arm hang
- 15 meters plate pinch and carry