AFAP
10 double unders
40 pull ups
10 double unders
30 push ups
10 double unders
20 single leg squats
10 double unders
10 toes to bar
10 double unders
20 single leg squats
10 double unders
30 push ups
10 double unders
40 pull ups
10 double unders

Alkulämmittely leikkiä ja mobility

Eläimet

20/10 x5
Burpee
Lankku
Punnerrus
Tasapaino
Roikunta

Loppuvenyttelyt

3 rounds, 1 min each

Push-up

DU

Squat

Burpee

Sit-up

2 min rest between sets

Open Gym 12:15-1:15

1 min.: Squat Clean 1x3
80% 1rm
2 min.: RingDips 1x6
3 min.: R.DL 1x9 (KB32/24)

Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

---

30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.

A,
OHS Technique

B,
OHS 3 Rm

C,
Drop snatch

2x3 @50%
2x3 @60%
1x3 @70%
1x3 @80%
3x3 @85%

1.) Bike
2.) Burpee Box jump
3.) Row
4.) Rest...

• You chiose reps.
• Go moderate pace.

3 x 2 tempaus maasta

#Strength

Weighted Pull Up 12-12-12-12
Deadlift 10-10-10-8

Rest 1 min between each set

#Conditioning

12 OH Squat
500m Row
12 OH Squat
400m Row
12 OH Squat
300m Row
12 OH Squat
200m Row
12 OH Squat
100m Row