Deadlift 3-3-3-3 (deadstop)
Start 70%

Push press 3 RM, then 3x3 @ 90%

Lämmittely ja mobility

Köysikiipeily

10min amrap
10 boxi askellusta
6 punnerrusta
8 istumaan nousua

Loppuvenyttelyt

2-3x
1min. Easy/moderate Row
1min. Easy/moderate Run
20-40 DU's

• Mobility...

Alkulämmittely ja mobility

Taito Valakyykky

4x2min/1min
60m viivajuoksu
Amrap leuka

Loppuvenyttelyt

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000/800 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000/800 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000/800 m @ 80% MHR

Aerobic Conditioning
10 Sets Alt. A) + B)
3min ON 1min OFF
Part A)
12 KBS 24/16kg
10m+10m Mixed carry (KB)

8 Strict T2B

Part B)
40 DU
10 WB
Row Cal (Remaining time)

HR 70-80%

Lämmittely leikkiä ja mobility

Jokkueena lattian ylitys AB matin avulla

Treeni 20 ×20/10
Roikunta
Burpee
Kyykky
Banaani
Patsas

Loppuvenyttelyt

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Diamond Push Ups 7-10 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Butterfly Sit Ups 15 reps

Set 1 – 80% – 6 Reps
Set 2 – 80% – 6 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps