3 x
30 cal row
30 cal assaultbike

rest 1 min between the sets

21-15-9
Cal row
pull ups

KB March – Tabata 8 x 20s on/10s off
+
5 Minutes of Parasympathetic Breathing

4 sets:
30mt Double Dumbbell Overhead carry (50/35)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

For time:
30 DU
24 Push Up
30 DU
20 Push Up
30 DU
16 Push Up
30 DU
12 Push Up

"AMRAP 12:
5 Pull-Ups
10 Burpees
15 Kettlebell Swings @24/16 kg
20 Double-Unders"

Clean pull 4 x 3 (75 - 125 % 1 RM)
Do pulls slowly 5:4

A)
Eomom x 5
200 M Run

B)
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

rest 2:00

2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)

rest 2:00

1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Lepo. Pitkää pk- kuntoilua 1,5-2

"KETTLEBELLS 4 KIDS"
AMRAP 9:
9 Kettlebell Swings 24/16kg
9 Burpees
9 Kettlebell Swings 24/16kg
9 Box Jumps (24″/20″)