Amrap 20'
20 dl 35kg
40 du
20 str.push ups
40 du

Aloita benchmark treeni juoksulla korttelin ympäri.

Deadlift 5x3
Try to be consistent throughout all sets, warm up and start heavy but keep good form

3-4 rds: (Super sets)
6-8 Strict Pull up/C2B (UB)
10+10 One hand Push press (w/ db)
15-30s. Ring dip hold (up position)
Rest 90s.

And then...

2 rds: (super sets.)
15-20 Hollow rocks
7-10 V-sit ups
15-20 Sit ups
Rest as needed...

5 kierrosta aikaa vastaan

10 wallball mave
10 wall ball
1 köysikiipeily / 3 köysilaskeutumista

Max pull-up
8km run
Max pull-up

Post number of pull-ups and time

ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of 5 Back Squats
- rest 2 mins btw sets
- good form

2-3 Rounds @ 2-3 RIR

8-10/side Powell raises
0:30-1:00 Sorenson hold
8-10 Ts-Ys-Is
0:20-0:40/side Copenhagen plank*

• Choose either short lever (easier) OR long lever (harder) version of the copenhagen plank. If you’re new to this exercise, choose the short lever version today

Parin kanssa

4 kierrosta vuorotellen

300 m soutu + 7 varpaat tankoon

Treeni on tehty kun molemmat parit ovat tehneet 4 kierrosta loppuun.

“Karen”
150 reps for time of:
MB Wall Ball (9/6Kg)