For time:
30 T2B
2,4 km run or 180/150 cal row or ski
60 sit ups
2,4 km run or 180/150 cal row or ski
90 m quadruped crawl

LÄMMITTELYT
AMRAP 12
10 Lapapunnerrus
10 Raajojen ojennus konttausasennossa
10 Lapavedot
10 Air squat
10 kcal hiihto/soutu/pyörä

TEKNIIKKA
Kahvakuula rinnalleveto
Kahvakuula tempaus

KAHVAKUULA CIRCUIT
3 x 35s./25s.
1. Rinnalleveto
2. Gorillasoutu
3. Tempaus
4. Kuulan siirto lankussa

AMRAP x 16 MINUTES
400m Run / 1 Stairs
20 Box Jumps / Step Ups
200m Run / ½ Stairs
20 Alt. Box Step-Overs

• RPE 6-7

Find heavy 4 rep set in 15 minutes

Abmat sit-ups

For time :

12 Devils Press 22,5/15 kg´s
20m Handstand Walk
9 Devils Press 22,5/15 kg´s
15m Handstand Walk
6 Devils Press 22,5/15 Kg´s
10m Handstand Walk

TC 10

A: Clean pull max.
B: Power clean+ hang power clean + double split jerk 3x4
C: Power snatch+ double hang power snatch 3x3

EMOM40

1. 3 hang squat clean + 2 push jerk 50 / 70 kg
2. 5 Ring muscle up / BMU / C2B / pull up
3. 9 Heavy WB
4. 12 KB Swing 24/32kg
5. 12 m HS Walk
6. 3 DB burpee DL + 4 DB thruster
7. 12 GHD Sit up
8. 9 (s)HSPU
9. 12 T2B
10. REST

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Lat Stretch
MIN 2 - 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 - :45 EZ Jog/Walk

EMOM 9
1. Min : 15/12 Cal row
2. Min : 10 Devils press @2x15/10kg
3. Rest

REST 2 mins

EMOM 9
1. Min : 15/12 Cal row
2. Min : 20 Dumbell thruster @2x15/10kg
3. Rest

REST 2 mins

EMOM 9
1. Min : 15/12 Cal row
2. Min : 30 Renegade row @2x15/10kg
3. Rest