Every 150s x 3

5 Deadlift V.4-5 (2s pysäytys kun tanko on 5cm irti maasta)

Huom! Dead stop aina maassa. Liikkuva paino!

10min

20s L-riipunta
15m amerikan karhukävely
3-5 tiukka leuanveto

6 rounds for time
20 ohs 20/15kg
20 push up
20 bodyweight walking lunge
400m run

Tc 35min

AMRAP 1 x 4 Rounds :

6 Bar Over Burpees
Max Thusters 45/35kg

Rest 2:00 Between Rounds.

Score : Total Thrusters.

10min 30s töitä/30s lepoa

1. tuplanaruhyppy
2. valakyykky 30/20kg

15min alkavalla minuutilla

1. 5-10 tiukka leuanveto
2. 6 paholaisen punnerrus yhdellä KP:lla, raskas paino
3. 8-10 boksihyppy

Jokaisella minuutilla tulisi jäädä vähintään 20s lepoa

Power Clean 3x6x50%

10 strict shoulder press
8/8 Bulgarian split squats

Floor press 5 x 10

rest three minutes between sets

Metcon (reps)

4 Rounds, AMRAP of:
1 ) Pull-ups
2 ) Burpees
3 ) Sit-ups
4 ) Air squats
5 ) Double-unders
6 ) Calories row
7 ) Rest

*With running clock, move from each station to the second one after one minute. One point for each rep, except on rower where each calorie is one point.

Accessory:

A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)