Split Jerk triples
Main focus on technique and no fails.

16 min AMRAP with a partner:

In turns, complete as many rounds as possible

30 DU
10 double box overs (60/70cm, two boxes next to each others)

Other partner completes the DUs and boxovers while other partner rests.

Clean 1RM

Push press every 3 minutes
3 reps V1

-pikkasen nostetaan viime viikkoiseen

“Hand Brake”
30-25-20-15-10-5:
Calorie Bike*
*After each set, 1 round of:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups

3 kierrosta

1min soutu
1min venäläinen kahvakuulaswingi
1min pallonisku
2min lepo

kesto 13 min.

35 min EMOM, alternating

1) 20-40 double unders
2) 20-30 mountain climbers
3) 10-15 box overs
4) 7/7 db/kb one hand thruster
5) 10-15 cal row
6) 4-10 toes to bar
7) Rest 1 min

Tämä ei ole "nupit kaakkoon" harjoitus joten tee toistomäärä joka jättää vähintään 20 sekuntia lepoa. Keskity liikkeen täydellisyyteen.

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds by feel, rest as needed

1) 10+10 Ring Circles
2) 10+10 Pistol Squat
3) 1-3 Skin the Cat
4) Bridge hold, 5-30sec
5) 10+10 Banded Hamstring Curl

Working in teams of 3:
Accumulate as many reps as possible;
Row Cals
Sandbag/ D ball over high box (move over the high box with the ball)
Air Squats

Switch as needed

Score is total reps

21-15-9 toistoa

Käsipaino thruster
Leuanveto
Yleisliike