Aikaa vastaan:

21-15-9
vauhtipunnerrus (15-30 kg)
abmat-vatsat lisäpainolla
etukyykky (15-30 kg)

WT
Legs & Core 4 rounds
4-Back Squat
3-Front Squat
2-Overhead Squat
1-Weighted Step Up (each leg)
25 Glute Bridge & V-Ups in between each round

BC
13 min Amrap circuit
Circle Run
Walking Lunges

FOR TIME…

3 Rounds for Time:
15 Lateral Burpees Over-the-Bar
9 Deadlifts 70/45kg
6 Thrusters 70/45kg

10 minute cap. Rest until the 15 minute mark, then complete…

5 Rounds for Time:
300m Run
5 Bar Muscle-Ups

The barbell weight should be light for the Deadlifts and pretty heavy and challenging for the Thrusters. For the run/Bar Muscle-Up couplet, push the pace on the runs. If you can get through the full volume of Bar Muscle-Ups without large rests or lots of misses, then go for it. If not, then scale some volume or perform jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups instead.

Post time and Rx to comments.

Open Gym 12:15-1:15

10-8-6-4-2 (not for time):
T2B
HSPU
Pull up / C2B
Pistol squat

(UB sets if possible)

3 rounds
3 ring MUs
10 strict sit ups
20m farmers walk with pinch grip 20+20kg/10+10kg

VO2 Max intervals:

30min Running clock performed as:

• 40s on/20s Off (Alternating Echo Bike & Row)

*Alota vähän iisimmin, ja nosta vauhtia pikkuhiljaa. Vikat 10min pitäis mennä jo aika lujaa.

3 x 3 tempausta nivusilta

EMOM 20 mins
Odd 15 cal row
Even 12 burpees
Every 5 mins add one cal row
(Repeat until failure)

3-4x
6-8 Bench press
Rest 1min...
12-16 DB's Bicep curl (alt.)
Rest 1min...
10-20 GHD sit up