Eilinen

Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
+
Active Straight Leg Raises x 20 reps each side.

Monday 19th
Warm up
3 rounds
30 jump rope
5 inchworms
10 walking lunges

Back rack forward lunge
E2MOM x 5
10 reps (5 each side)
Staying at the same weight

WOD
500m row
20-15-10-15-20
Push ups
Walking lunges
1000m bike

On the 2:00 x6:
3 @77%
1 @87%
3 @80%
1 @90%
3 @83%
1 @93%

Weighted Pullup 5 RM, then 2x max reps without weight

3 kierrosta, aikaraja 30min:
Kaverin kanssa kaikki muut toistot puoliksi, paitsi laite samaan aikaan.

400m fillari/200m soutu/200m hiihto
20 rengassoutu
30 punnerrus
40 istumaannousu
50 askelkyykky paikalla
400m fillari/200m soutu
-lepo 1:30-

JOS TEET JUMPAN YKSIN, toistot:
Laitteet ohjeen mukaan
15 rengas
20 punnerrus
30 sit up
40 askelkyykky

For time:
21 Front Squat 55/35kg
Row 500/450m
15 Push Jerk 55/35kg
Row 500/450m
9 Thruster 55/35kg
Row 500/450m

Bar mu or C2B conditioning (2/3)
Every 90sec for 6 rounds:
~50% of max reps BMU
Tailored version:
Every 90sec for 6 rounds:
~50% of max reps C2B or Pull-U

Miran live

6-8sets:

2 power clean / 2s pause knee level/ 65-83%

DROP & GO !!!