3 rounds for time:
10 Man Makers 15/10kg
20 GHD Sit-ups
- Rest 1min btw rounds

Kevyt viikko!

6 rounds of:

1 minute of Rowing
1 minute of Burpees
1 minute of Single-unders
1 minute of Rest

Try for as many reps as possible of each exercise, not just total score. Post separate totals of calories rowed, burpee reps and single-unders reps completed to your notes.

A,
For quality:
Bike, 3 mins
Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
10 L/10 R Lateral Med Ball Throws, pick load
10 L/10 R Kettlebell Front Rack Reverse Lunge + Press, pick load
Bike, 3 mins
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Russian Twists
10 L/10 R Single Arm Kettlebell Clean + Squats, pick load
Bike, 3 mins
Single Arm Bottoms-up Kettlebell Carry, pick load,L 30m/R 30m
15 L/15 R Crossbody Muscle Snatches, pick load
10 L/10 R Single Arm Front Rack Lateral Lunges, pick load

Goal: Complete at an RPE of 6-7/10

Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.

B,
Foam Roll:
Quads: :90 sec/side
IT Band: :60 sec/side
Glutes: :90 sec/side
Lats: :60 sec/side
Tricep: :60 sec/side
Upper Back: :90 sec

OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Feet on ground.

2 SETS FOR QUALITY
5/5 Wrist Circles
10 Cat/Cows
10/10 Side Plank Rotations

RestDay!

Find biggest weight

Front squat 2 RM

7min
8+8 kp pystypunnerrus toispolviseisonnassa
10+10 kp rinnalleveto riipusta

Valitse kp, jolla jaksat tehdä pari kierrosta putkeen. Tauota tarpeen mukaan, pyri kuitenkin tekemään pystypunnerrukset putkeen.

3min lepo

7min
5 yleisliike
7 ilmakyykky
9 puoliliinkkari