2 x maksimitoistot leuanvedossa

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

JEREMY
AMRAP 4 min of:
- 5 Hang Squat Snatch RxC 65/45 - Rx 55/35 - Sc 40/25 kgs.
- 10 Burpees over the bar.
Rest 2 min and then...

BEN
AMRAP 4 min of:
- 10 Power Clean RxC 75/50 - Rx 60/40 - Sc 40/25 kgs.
- 20 Pull-ups.
Rest 2 min and then...

BEAU
AMRAP 4 min of:
- 15 Box jumps over 24"/20".
- 30 Wall ball shots 9/6 kgs.

Kevyt päivä, muuta urheilua.

Toki voi tulla tekemään jonkin alkuviikosta väliin jääneen treenin :)

3 rounds of:
10 x Back squat (bodyweight)
10 x Pull-ups
5 x OHS (bodyweight)
10 x Push-ups
5 x Pistol squat per leg
10 x HSPU

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull [Banded SOTS Pull](

)
2) 3-5 Arch to L-Sit [Arch to L-Sit](

)
3) 30sec Wall Sit (loaded anyhow) [Wall Sit](

)
4) 5+5 Monkey Press [Monkey Press](

)
5) 10-20 Scapula Push-Up [Scapula Push-Up](

)

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

Max rounds 10 minutes
3x Push-press (rx 45/30kg)
5x Burpees
7x Sumo deadlift high-pull (rx 55/35kg)

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 lunge
5 v-ups

Metcon/*Rx(25)
4 giant sets
8 bulgarian split squats
8 sit ups
8 curls
8 slow bicycles
8 shoulder press
8 dbl crunch w/leg ext
8 rev fly
:30 sec plank

rest as needed between rds

Finisher
30 w raise
30 sec mod y iso
30 arm circles
60 flutter kicks
2 min hip opener

Aikaa vastaan: 50-100 ilmakyykkyä WC-paperirulla pään päällä. Jos rulla tippuu, tee 3 burpeeta!

5 ROUNDS
-4 Heavy Jerks
-8 KB Front Squats
-12 Russian KB Swings
-4 Shuttle Runs
1 MINUTE REST

RX 115#/75# & 53#/35#
RX+ 155#/105# & 70#/53#