Tempaus

3 x 1 riipusta + 1 maasta

3 x 5 lisäpainoleuka TAI

5 x 3 negatiivinen leuanveto

A,
Squat Snatch cycling

EMOM 5
3 squat snatch
1 min rest
EMOM 5
2 squat snatch
1 min rest
EMOM 5
1 squat snatch

• add weight each min

B,
Go down to 70% of A final weight and Do AMRAP 3 mins with that weight

C,
Sumo DL
4x4 reps
- touch n Go
- bulit up to Heavy 4 reps and repeat 3 more times

*Open workout 11.2
*

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

60 Min of:
Row @ 60/70% MHR

2 min max reps köysikiipeily
1 min lepo
2 min max reps varpaat tankoon
1 min lepo
2 min max reps käsilläseisontapunnerrus
1 min lepo
2 min max reps hollow rocks

Ojentapunnerrus yhdellä käsipainolla niskantakaa, istuen

4x10

3 hengen joukkueissa:

AMRAP köysikiipeily + cal

1 min max cal hiihto + köysikiipeilyt: 1 kerrallaan jokainen kiipee köyden, muut soutaa
1 min lepo
1 min max cal assaultbike + köysikiipeily
1 min lepo
1 min max cal burpee + köysikiipeily