20min AMRAP In Pairs

500m Ski
40x KB Swing
30x V-Up
20x DB Devils Press
10x Pull Up

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Lämppä ja mobility

tabata 12x 20/10
selän ojennus ja istumaannousu

renkailla: skin the cat

metcon: 12min
Laitteella 50m
burpee laatikon yli 4x
lankku 20s

2 min max reps köysikiipeily
1 min lepo
2 min max reps varpaat tankoon
1 min lepo
2 min max reps käsilläseisontapunnerrus
1 min lepo
2 min max reps hollow rocks

Superset:
Deadlift @ starting weight about 50% of 1 rm and go up as you feel.
Strict pull up/weighted pull up
rest 2-3 min after each round.
1 round = 10+10 reps
2 round = 8+8 reps
3 round = 6+6 reps
4 round = 4+4 reps
5 round = 2+2 reps

Soon!

EMOM 5

For Time:
60/45 cal row, 6 Rounds of “The Chief”
40/30 cal row , 4 Rounds of “The Chief”
20/15 cal row, 2 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans, 6 Pushups, 9 Air Squats
Rx – 60/42,5kg

AMRAP 7 min:

7 x Wallball
7 x Box jumps

Rest 2 min

AMRAP 7 min:

7 x Clean and Jerk (Rx60/40kg)
7 x C2B

Rest 2 min

AMRAP 7 min:

7 x KB-swing (Rx: 32/24kg)
7 x Burpee

Rest 2 min

AMRAP 7 min:

7 x Thruster (Rx: 35/25kg)
7 x Sit ups