3 sets: 3mins ON, 1min OFF

16/13 cals standing bike erg @damper 8-10
15 DB's push presses
10m DB's OH lunges
1 rope climb

*AMRAP-idealla, töitä 3min ajan. Levätään 1min ja jatketaan siitä mihin jäätiin edellisellä kierroksella.

4 Rounds of 4'min:

Treenaaja + Kuntoilija
12-20 Cal Ergo
6 Dual DB Up & Downs 22,5/15kg or HAP
9 Devils press 22,5/15kg or HAP

Variate ergo Remaining time rest

Full body pump
EMOM 35 (7 rounds)
1. 10-12 Hang clean and press
2. 10-15 weighted squat (bs, fs, goblet).
3. 14-20 V-ups (alternating)
4. 10-20 Push ups
5. Rest

10´min

45"sec Ergo
10 Cossack squat
10 KB swing
8 90/90 hip rotation
8 Scap pull
6 Inch worm Push-up
6 Prone swimmers

Variate "Ergo" each round

LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Rullan kanssa käsien työntö ylös
3. Pystypunnerrus seinällä
4. Vaaka kuminauhan kanssa oik.
5. Vaaka kuminauhan kanssa vas.
6. Skorpioni / kierrot seinällä

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./20s.
1. Arnolds press
2. Stepperille/boksille nousu
3. Gorillasoutu
4. Vuorikiipeilijä

Tempo Bench press (slow down, fast up) 4x5 reps

Tempo: 3-1-1

12 MIN

• 12 Ring rows
• 12 Pushups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top