• Opetellaan kyykky
• Opetellaan pystypunnerrus

• Opetellaan vauhtipunnerrus
  -Opetellaan thruster

• Vauhtipunnerrus 5 x 5

4 rounds for time of:

30m overhead walking lunge 20/10kg
30 box jumps 24/20
20 wall ball @ 20/14
10 HSPU (no abmat for RX)

Reaktiolähtöjä

(hernepussin hakua eri asennoista, kynien siirtely kasasta kasaan)

9 min AMRAP

6 raakarive, 2 sek pidot vastaanotossa ja seisten
4-8 L-sit pull up
8-12 pistoolikyykkyä

AFAP (As Fast As Possible)
5 rounds for time of
20 Goblet Squats 24/16kg
20 Plate Sit Ups
20 KB Swings 24/16kg

3x9min (2min rest)

A) 3min Row
+
AMRAP 3
10 KB Swings 24/16kg
7 Box Jumps
+
3min Row

B 3min SkiErg
+
AMRAP 3
10 Wall Balls
30 Double Unders
+
3min SkiErg

C) 3min Assault Bike
+
AMRAP 3
12 Situps
7 Burpees
+
3min Assault Bike

• 1-1-1-4-3-2-1 of:
BB Back Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

EMOM 15
1. 15 ground to overhead
2. 15 plate sit ups
3. 10 burpee to a plate

Back Squat

1x5 (75%)
3x5 (80%)
1x3 (83%)

50 Calorie Row, 50 Abmat Sit-Ups
40 Calorie Row, 40 Abmat Sit-Ups
30 Calorie Row, 30 Abmat Sit-Ups
20 Calorie Row, 20 Abmat Sit-Ups
10 Calorie Row, 10 Abmat Sit-Ups