Resisted Nasal Breathing 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

20 min EOM
1 - 3 rope climb (odd)
10 - 30 DU (even)

9 min AMRAP;
5 Devils Press
10 Pullup
15 Box over jump

22,5/15kg
15/10kg (Scaled, 45+, 50+, 55+, teen)

1) e2:00 x4:
7 takakyykky
7 punnerrus

2) emom16:
1: 10 vuorokäsi lattiapenkki
2: 6 boksin ylitys @2x kb/db
3: 5+5 puolikas turkkilainen
4: 30s. laite

4min ON, 2min OFF x6 (vuorotellen A&B, 3 kertaa molemmat)

A)
15/12 cal bike
6 handstand push ups/ 10 db push press
30 DU / 60 SU
Max cal row

B)
15/12 cal row
10 alt. Db snatch @22.5/12kg
10 wall ball @9/6kg
Max cal bike

• loppukaloreihin vähintään 1min aikaa! Skaalaa sen mukaan tarvittaessa ☺️

A,
Front Squat 3-10, using heaviest weight per set
Bulgarian Split Squat 20-20, using heaviest weight per set
Hack Squat 1x20, using heaviest weight for the set
Bench Press 3-10, using heaviest weight per set
Skull Crusher 15-15, using heaviest weight per set
Close Grip Chin-up 10-10, using heaviest weight per set

Bulgarian Split Squats- 2x10 L/10 R

Build up to a heavy set of 3 than back off to a heavy set of 10 for the front squat and bench press.

B,
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row Calories

Goal: sub 10 mins

C,
3 rounds for quality of:
100 Single Unders
Double Kettlebell Front Rack Carry, pick load, 30m
20 GHD Paddles @20/15kg
Farmers Carry, pick load 30m
20 Russian Twists, pick load

1 x 3 (70%)
1 x 4 (80%)
5 x 5 (90%)

Percentage from 1RM

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

Jakokyykky tanko takaräkissä 5 x 5+5 nosta painoa tuntemuksen mukaan