40m walking lunges with DB's
20 strict pull-ups
30 cal bike erg
40 wallballs
20 push-ups
30 cal bike erg
20 power cleans
10 wallwalks

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

For time

• 5 rope climbs to 15 feet
• 25 deadlifts
• 50 wall-ball shots
• 200-foot farmers carry
• 50 wall-ball shots
• 25 deadlifts
• 5 rope climbs to 15 feet

CORE:

3x
25 ghd sit ups
25 hollow rocks
- rest 2min

AMRAP 12
- Heiluri 10,10,10
- Rive 10,10,10
- High pull 8,8,8
- Vp 8,8,8
- Kyykky 6,6,6

”SAKKOKIERROS”
Parin kanssa (you go, i go)
- Russian heiluri raskaalla x 200
Aina kun joutuu huilata tai vaihtaa tekijää, molemmat juoksee 200m
TC 15 min

3 rnds for quality
5/5 unilateral KB RDL
8/8 russian twist
3/3 KB windmill

10' EMOM
1: 10 ring row
2: 10 dbl KB push press

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM 10min

1 Snatch balance + 2 OHS

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt