E90s x15:
a) 3 power snatch + 3-6 bar over burpee
b) 3 power snatch + 3-6 high box jump (75/60)
c) 3 power snatch + 4-8 cal machine

Target: Snatches either TnG or fast DnG, work ~45s.

AMRAP 16 min

1. Pushup + superman x 4 o/v
2. Koppakuoriainen x 10-20 o/v
3. One leg squat x 8 o/v
4. One leg burpee x 5 o/v
5. One handed rope row x 8 o/v

Back extensuon ghd + strict knee raises
3x 15
3x 10

Every 90 s x 27 sets (9 each)
A. bike for calories
B. one round of “Cindy”
C. 1-2 rope climbs + 20 sit ups

5.2.-11.2 toinen viikko syklistä

On The minute x 30 - 40 ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Seated Legless Rope Climbs
Minute 3 : Echo Bike Calories
Minute 4 : Strict Deficit HSPU ( 2 - 5 Reps )
Minute 5 : Rest

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

For Time:
Buy in 2000m row

Then:
3 Rounds of:
- 1600m run
- 10m hanstand walk ( 5m must done unbroken)
- 10 cleans ( squat or Power)
- 10m single arm Dumbell overhead walking lunges
- 5 bar muscle ups

Buy out 50 calories airbike

Mens barbell: 1. Round 70kg, 2. Round 80kg, 3. Round 90kg
Women's barbell: 1. Round 45kg, 2. Round 55kg, 3. Round 65kg

Dumbell: mens 22,5kg/ women's 15kg

Scailing options: Handstand walk-> 10 wall walk, Bar muscle ups-> 20 pull ups, scail weights if neccesary

2 Rounds :

30 Dumbbell Z-Press
30 Dumbbell Hammer Curls
30 Dumbbell Floor Press

6 rounds YGIG
8 deadlifts 100kg/80kg
10 bar over burpees
10 C2B
400m run (both run)