AMRAP 12
1-2-3-4...
DB BP @2x22,5/15kg (suppose to be heavy!)
KB DL @2x32/24kg
T2B

Team Of 2
3 rounds of
E2MOM
0-2: Burpee over the box@110cm w Dball @40kg
2-4: Sled pull
4-6: Dbl KB sqt @2x32/24kg (suppose to be heavy!)
6-8: Man Maker @2x22,5/15kg (suppose to be heavy!)

DELOAD week

2 rounds:
5min Row (easy)
2min REST
5min Ski (easy)
2min REST
5min Bike (easy)

+Mobility

Alkulämmittely leikkiä ja mobility

Harjoitellaan leukoja ja varpaat tankoon

5 kierrosta 20s/ 10s
Punnerrus
Yhdellä jalalla hyppy
Vene
Kyykky
Pikajuoksu omalla paikalla

Loppuvenyttelyt

Linkki tulee tähän n. 30 min ennen treenin alkua

https://us02web.zoom.us/j/86445370545?pwd=eHl6aUk3MmdCallUWWZIU0xIWjIyUT09

Push press 4 RM, then 3x4 @ 90%

4 x 200m Fast  
Rest 2:00  
3 x 300m Fast  
Rest 2:00  
2 x 400m Fast  
Rest 2:00  
1 x 800m Fast  

60 Seconds Walk Between All Reps

1min max reps for unbroken double-unders
1min rest
Repeat for 10 rounds

Sum your best unbroken score for every round together for the total score

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Warm-up
5:00 Row @ increasing pace each minute
+
2 rounds
5/side Single-leg deadlift
10 Scapular floor angels
5m/side KB single-arm front rack Duck walk
+
Barbell complex (3 Deadlifts + 2 hang power cleans + 1 Front squat)
Build to workout weight
+
2 rounds @ increasing pace
3 Bar-facing burpees
3 Deadlifts
3 Hang power cleans
3 front squats
– Rest 1:00 between rounds –

4 rounds:
10 one arm DB/KB bench press
12 hanging leg/knee raises
10 one arm DB/KB bent row
-rest as needed-