Työntö veto + rive riipusta RM
1+1@95%
1+1@90%

voimarive 3x3

Hyvää huomenta 3x4

3 x 7 Sumodeadlift

3 RFT:

25 Wall ball 9/6kg
15 T2B
10 Box over burpee
2min Rest

Tavoite pitää sama vauhti, joka kierros.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

Alkulämmittely ja mobility

Tempaus harjoittelua

6 x 3min
60m juoksu
20 vuorikiipeilijää
20-30s lankkupito

Loppuvenyttelyt

Complete For Time
100m Run
30 Single Leg Calf Raises (ea)
200m Run
20 Single Leg Calf Raises (ea)
400m Run
10 Single Leg Calf Raises (ea)

"snatch balance + valakyykky RM
1+1@95%
1+1@90%

Stopilla takakyykky 3RM

Hyppykyykky 1/4 syvyydesta 3x3@50%

Pystypunnerrus 3RM

3@95%
3@90%

Tempaus sylistä

5 x 3

Metcon (reps)

10 rounds, AMRAP in 2 minutes:
250m Row
ME Power cleans 60/40

2min rest betweenn intervals. Score is the lowest amount of power cleans accomplished from any round.

5 RFT:

1 Km Run
20 Burpees
30 Sit up
40 Air squat