7 x 3 tempausta, 2.5 kg.

5 Minutes of:
Row, Max Calories

Rest 4 Minutes, then...

3 Minutes of:
Burpees, Max Reps

Treeni 2
Warm Up
3 rounds
1 min cardio
5-10 hr push ups
15 banded face pulls
10 toe up RDL

Strenght
Bench Press 5x10 reps @50-55-3x60%
rest 2-2.5 min
Strict Chin Ups
emom 5 : 4-7 reps

Metcon
4 rounds for time with partner
30/24 cal row or 25/20 cal air bike
20 power cleans @35/50kg
you go, I go!

A. EMOM 5 min

30 double unders then AMRAP sit ups

(no single unders, only doubles or just try ;) )

B. AMRAP 15min:

5 Pullups

5 Wallball Shots @9/6kg

add 1 rep each exercise, each round. (5/5-6/6-7/7-8/8-9/9-...)

7-8 "Kalsu"
8-9 Basic Endurance CrossFit
9-10 "Kalsu"
16-17 Basic Endurance CrossFit
17-18 Jones ja voimistelu
18-19 "Kalsu"
19-20 "Kalsu"
20-21 Mobility

Row
5 x 750m
Rest 45 seconds between the sets. Try to maintain the same pace through out the whole workout. Go easy!

2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

5 rounds for time of:

• 1 minute of L-sit holds
• 15 controlled, no-momentum back extensions

Etukyykkyharjoittelua 5 x 3 superhidasta etukyykkyä

peppu slamballille

15-12-9

squat clean
dip on the box