AMRAP 5'

5 Deadlift (50/35)
5 Hang Clean (50/35)
5 Front Squat (50/35)
5 Shoulder 2 Overhead (50/35)

Monday

AMRAP 4min
3-6-9-12... reps of
ring dip
knee to elbow
rest 4min
AMRAP 4min
3-6-9-12... reps of
handstand push up
box jump

Harjoitellaan maastavetotekniikkaa/

3 x 12 maastavetoa

20min alkavalla 2 minuutilla

1. soutu, rauhallinen tahti
2. 5-10 käsilläseisontapunnerrus, 5 boksihyppy, 10 linkkuveitsi pallon kanssa, loppuaika lepoa

• 3min. Bike/Row/Run

• 60s. Squat + twists

• 60s. Up/Down dog

• 60s. Shoulder rotation w / stick

• 2x
  6 Snatch/Clean gripDeadlift
  6 Muscle snatch/clean
  6 OHS/Front squat
  6 Press

• 2x
  3 Position snatch
  3 Position clean
  3 Split jerk

• Mobility...

Every 3 mins x6

10 hang clean & jerk (alternating)
10 box jump
10 one arm devil's press

Muscle

Lower
H - Back Squat
M - OH Walking Lunge
L - Step Ups

H - Deadlift
M - Banded Pull Through
L - Good Morning

H - Weighted Sit Up
M - Banded Crunch
L - Crunch

H - Toe to Bar
M - Landmine Twist
L - Toe Taps

Metcon

*tc 15-20min

5@barbell, 3@up to 70%, 1@up to the maximum of the day, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

A. Warm Up

B. Stength :
4sets
1min amrap pull ups
1min rest
1min stationary dips
1min rest
1min hollow hold
1min rest

C. 4mins amrap of HSPU

D. FOR TIME :
1000m row
60 chest to bar pull ups
30 hspu ( adv. Strict)

E. 3x
25 GHD Sit ups
25secs hollow hold
1min hs hold against the wall