8 min AMRAP

20 m farmarikävely (käsipainot)
10 käsipainojen yli burpee

Kuperkeikkoja, Kärrynpyöriä Ja Voltteja

Perform as many reps as possible in 12min:

Burpees- 10reps
Hand Release Push Ups- 10reps
Pull-ups- 5reps

D.
Three sets of:
Sumo-Semi-Stiff Leg Deadlifts x 8 reps
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Optional Additional Conditioning Session
Hike for 40-60 minutes – steep terrain if possible

12 miles

AM: 65 min
Warm up for 15 min
1.Conditioning
A. 3 sets each, rest 1:1: / Timecap 30 min
10 cal Row - 0.38, 0.36, 0.38
12 cal Row - 0.45, 0.45, 0.45
18 cal Row - 1.06, 1.05, 1.04
22 cal Row - 1.20, 1.20, 1.19
25 cal Row - 1.31, 1.30, 19 cal
Avg. speed 950 - 1050 cal/h.
HR 160/180
Cool down for 20 min

PM: 150 min
Warm up for 15 min

1.Gymnastics
A. HSW practice for 15 min
- 16 m.

B. MU practice for 50 min
- TWB 3 x 3
- RS 3 x 6
- HTR 5 x 1
- 2 swing + MU 10 x 1 (+ 2 fails)
- MU straight from ground 4 x 1 (+ 2 fails)
- Total of 14 MU

B. EMOM9:
1) 2-4 Russian dips - 3 3 3
2) 7 Foot elevated Ring Row
3) Bottom of dip hold - 25 25 25 s.

2.Weightlifting
A. Squat Clean and split jerk
Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

3.Strength
A. Front squat 4 x 6
-Build to Heavy, rir 2-3 (Rir= reps in reserve)
45 50 55 60 kg

B. 3 sets:
15+15 Side plank rotations
15 GHD Back extension
15 DB Bench - 20 20 20 lbs

• Harjoitellaan käsilläseisonta, käsilläkävely, käsilläseisontapunnerrus

WOD
3min. amrap
400m run
max push up

rest 1min.

3min. amrap
400m run
max lunge

rest 1min.

3min. amrap
400m run
max burpee

rest 1min.

3min. amrap
400m run
max air squat

8 min AMRAP
10 Push Press (40/20kg)
20 V-Ups
10 Box Jumps (60/50cm)

3 Min REST

8 min AMRAP
10 Pull-Ups
20 Ground To Overhead (40/20kg)
10 Burpees