Tehdään vuorotellen goblet squatin kanssa. Lepää n. 30-60s., kun kummatkin liikkeet tehty.

50-40-30-20-10 Reps for time :

Double Unders
Sit-Ups

TC 10

squat bottom pos. KB press 3x5/5

frontsquat 5x3, increasing weight, last set is rpe 7
T:31X1

40 min amrap:
40/30 cal row or ski
15 med ball cleans 9/6 kg
20 KB swings
30 double unders
40/30 cal bike
30 sit ups
20 alternating box step ups 24/20”
10 burpees

RestDay!

3:00 Echo bike + 3:00 Row @ easy pace
+
2 – 3 Rounds
8 Tabletop pulses
6 Arch rocks
4 Burpee box jumps (build box height)
+
Build to working weight for deadlift*
* Between sets, practice/set up for the burpee box jump
– Burpee – practise, test both popping up and stepping up styles
– Box jump over – practice, drop down vs step down
– Burpee box jump over – practise, find a good feel, rhythm, tempo and breathing for both variations (step-up + pop up from the floor)
+
2 Rounds
10/7 (cal) Echo bike
3 Deadlifts @ workout weight
3 Burpee box jump over, 24/20”

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Prayer Stretch on Box
MIN 2 - :45 Calf or Foot Roll/Ball
MIN 3 - :45 Alt. Wrist Rotations

In teams of 2

1000m row
3 rounds
30 KB deadlifts@2x24/16 kg
30 box jump over@60/50 cm
30 abmat sit ups
-into-
1000m row
2 rounds
30 KB front squats
30 burpee box jump

30 V sit ups
-into-
1000m row
1 round
30 KB snatches
30 burpee box jump over
30 toes to bar

Time cap: 40 mins

Maiju

YGIG 7min AMRAP

3 Mavea 85/65kg
6 Seinäpalloa