4 ROUNDS

8 romanian deadlift @ 35%
10 + 10 Banded Hamstring
10 Russian Swing, heavy

Rest as needed

Back Squats

6 reps @75%
4 reps @80%
3 reps @85%
6 reps @77,5%
4 reps @82,5%
3 reps @87,5%

AMRAP 20min
Farmarikävely 100 m ja askelkyykky kahvakuulilla x 20,
yleisliike ja boxi hyppy/askellus x 10.
Miehet 12kg, Naiset 8kg kahvakuulat

AMRAP´S

AMRAP 3
15 Wallball 20/14p
5 Power Clean 60/40kg

Rest 1 min

AMRAP 5

15 Wallball 20/14p
5 Power Clean 60/40kg
20 Double Unders

Rest 2 min

AMRAP 7

15 Wallball 20/14p
5 Power Clean 60/40kg
40 Double Unders
10 Thrusters 60/40kg

Rest 3 min

AMRAP 9

15 Wallball 20/14p
5 Power Clean 60/40kg
60 Double Unders
10 Thrusters 60/40kg
21/15 Cal Row. 30/20 Cal Bike Ergo

8 min tangolla

3 voimatempaus
3 punerrus niskan takaa
3 valakyykky

Wod
6 min amrap
20 Box jump
20 Swing 24/16kg

EMOM x 32

1) 14/12cal row
2) 30-50 DU
3) 14/12cal bike
4) 6-10 up&down +10 sit up

30-24-12:
Wall Balls
Hand Release Push-Ups
Calorie Row

AMRAP 6 ( REPS)

2-3-4-5-6-7...
Hang Squat Snatch 50/35kg
20-30-40-50-60-70....
Single Unders

15min amrap:

1-2-3-4-5-6-7-8....

• box-over-jump (N 50cm / M 60cm)
• leuanveto
• käsipainotempaus (N 15kg / M 22,5kg)
• toes-to-bar