For time

• 800-meter run
• 25 kipping pull-ups
• 800-meter run
• 25 strict pull-ups
• 800-meter run

• 25 weighted pull-ups

• ♀ 20 lb

• ♀ 35 lb

A: power snatch + drop snatch + squat snatch 8x1, increasing weight

B: squat snatch 3x2 @heaviest complex weight

C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%

AMRAP 15:
27/21 Calorie Row
21 Deadlifts
15 Burpees
9 Push Press
Rx Barbell – 60/40

"Death by Gymnastics"
EMOM 6-7-8-9... reps of:
Air squats
AMSU
Pushups

5 sets of 6 reps

Go every 2:30

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 200 m run + max push ups
From 8:00 min to 10:00 min rest

Back Squat
7reps @72,5-77,5%
5reps @77,5-82,5%
5reps @82,5-85%
3reps @85-87,5%

3-5 rounds, recovery pace:
1min Row
1min Ski
1min AB
1min Rest

LÄMMITTELY
Liikkuen aktivoinnit ja availut
Tasapainoharjoituksia paikallaan

VOIMA
3 x 8 yhden jalan maastaveto
3 x 8 lattiapunnerrus

LOPPUTREENI - KEHONPAINOLLA
2-3 kierrosta, n. 1 min / liike
1. Lankussa ylävartalon kierto
2. Askelkyykky ylävartalon kurotuksella
3. Seisten kuminauhan vienti yläviistoon + niskan taakse
4. Seinäkyykky

2-3 SETS FOR QUALITY
1:00 Childs Pose Lat/Prayer Stretch
1:00 KB or Lacrosse Ball Calf Smash
1:00 EZ Bike/Jog/Row