4 x 9 min AMRAP with 2min recovery in between

AMRAP 1

400m run
20m sled push
20 x kb swings

AMRAP 2

300m row
10 x DB Devils press
10 x Burpee over rower

AMRAP 3

400m run
16 x KB Goblet squats
20 x Sandbag Lunges

AMRAP4

300m ski
12 x push press
20 x alt. V-ups

LÄMMITTELY
1 kierros - 60s./liike
1. Jefferson curl kp
2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
3. Pull over venytyksellä (pallon päällä)
4. Elephant walk

ACCESSORY
2 kierrosta - 60s./liike
1. Yhden jalan pohjennousut kk oik. & vas.
2. Yhden jalan sjmv rotaatiolla oik. & vas.
3. Tuulimylly istuen oik. & vas.
4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
5. Istuen veto vk + työntö kp oik. & vas.

VOIMA
Sumomave - laskevat toistot (10 - 8 - 6)

3 rounds of:
6-8 rdl (2s down)
10 hip thrust hold + leg abduction / per side

3 rounds of:
6-8 cyclist squat (2s down)
1 set of hanging leg lift

AMRAP5 x 2, rest 2
A)
8 cal row or ski
8 DKB swing
30 du

B)
8 cal row or ski
8 DKB front squat
30 du

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

2 kierrosta putkeen/patteri
1:15 lepo vasta 2 kierroksen jälkeen.
:45s on/ :15s off, per liike
A)
pyörä
Farmarikävely @2xkuula
Rengassoutu

-1:15 lepo-
B)
Soutu
Kiekonnosto
R.twist

-1:15 lepo-
C)
Echo
Eturäkkikävely @2xkuula
Ilmakyykky

-1:15 lepo-
D)
Hiihto
Punnerrus+ vuorikiipeilijä-yhdistelmäliike
:20/:20 kylkilankku

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up.

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

100 caloreis echo bike
100 calories row
100 calories bike erg

*split as you like

20 rounds

1 clean 55 kg
2 c2b

C2B kuminauhalla rinta tankoon.

24' EMOM
1: 15/12 cal row
2: 40" DU/SU practice
3: 10-15 wall ball
4: AMRAP burpee to plate & GTOH @ 20/15kg

3 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises