2-3rounds:
10+10 Db row
10 Db bench press

Every 2minx5
6+6 db box step ups

lisää vime viikosta (deload)

Sotilaspenkki 2x6x60%, 2x6x65%, 2x6x70%, 2x12x50%
-1s stopit

Penkki käsipainoilla 3x8-12

Pystysoutu käsipainolla 4x15 / käsi
-yhdellä kädellä

Every 1,5min
5 Thruster 45/35kg
5 T2B

Every round +1 rep to each movement do as long as you can.

5 rounds:

8/6 cals row
10 burpees to target

Rest 30s after each round

Open 11.2 AMRAP 15'min

Complete as many rounds and reps as possible in 15' minutes of:

Treenaaja ______________________________ Kuntoilija

9 Deadlifts (70/45kg) ___________________ 5 Deadlifts HAP
12 Hand release Push-ups _____________ 7 Push-ups / Knees
15 Box jumps (24"/20") _________________ 9 Box jumps (24"/20")

*TC 15-20min

2×2x 1+2@barbell, 1+2@up to the maximum of the day , rest btw sets 2min

2rounds:

10-20s top of ring row
10-20s bottom of ring dip
10-20s L-sit

3 Rounds in 2:45 minutes Window :

Row 500/450m
Bike 1000/900m
Run 400m ( Echobike 25/20 Calories )

3 Rounds in 2:30 Window :

Row 500/450m
Bike 1000/900m
Run 400m ( Echobike 25/20 Calories )

( Row 500/450 in 3 min, Bike 1000/950m in 3 min, Run 400 in 3 min... etc.