50 Calorie Row, 50 Abmat Sit-Ups
40 Calorie Row, 40 Abmat Sit-Ups
30 Calorie Row, 30 Abmat Sit-Ups
20 Calorie Row, 20 Abmat Sit-Ups
10 Calorie Row, 10 Abmat Sit-Ups

Power Snatch 3-3-3-3-3, bygg upp till en tung 3:a
+
10rft:
Ground to Overhead – 3 reps 60/40kg
Pull Ups – 5 reps
TTB – 9

Superkids:

15-12-9
Käsipainothruster
Tiukka burpee (Burpee punnerruksella)

Ninjat:
21-15-9
Thruster (10-20kg)
Tiukka burpee

Just work on the Assault Bike for 20 minutes.

Score is the amount of calories acumulated

Maastavetotekniikan kertaus,

3 x 6 maastavetoa

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

Snatch balance
3-3-3-3-3
+
50-40-30-20-10: DU
VS
25-20-15-10-5: Push ups

Clean x 1

3 sets @70%
3 sets @80%
3 sets @85%
3 sets @90%

3 rounds
60 sec RKB Swings 24/16
60 sec Rest
60 sec Push-Ups
60 sec Rest
60 sec Box Jump Overs
60 sec Rest
60 sec Burpees
60 sec Rest
60 sec Sit-Ups
60 sec Rest

50 seinäpallo
40 käsipainotempaus
30 leuanveto

aikaraja 10min