1) Paused Front Squat: Work up to a 2RM. Rest 2:00
- 33X1 tempo: 3 down, 3 bottom, fast up, 1 at top.
- Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets.

1 min perform one clean & jerk 60/40 kg
2 min perform two clean & jerk 60/40 kg
3 min perform three etc...until failure aka death

Tulos on kaikki yhteenlasketut toistot

4 kierrosta

20m askelkyykkykävely
max toistot leuanveto
10m tasajalkaloikka

vauhtiton tasajalkahyppy boksille, maksimi korkeus

Back squat, 85 %
6 x 2, 90 seconds rest between the sets

Biceps: 20min (Max 1min On/1min Off)
ARSKA 7:a x5
Bicep Curls (same weight as in ARSKA) x3 (1min)
Bicep Curls 20/10kg (Inverted grip) x2 (1min)

Bröst: (20min)
3x Bänk KB 10 + 20 50%push Ups
3x 10 Dip + 20 50%
3x 10 Ring Push Ups +20 50%
1x Max push Ups 2min

Abs: (20min)
15/7 10/5 x5
V-Ups + Knee Hugs
5x Sit Ups, Partner (1min AMRAP)

5 rounds, E3MOM:

3 Back Squat, AHAFA
10 TTB
8 Burpee

Start a new round every 3rd minute. Back squats are not all out efforts, do them with good form. Scale if needed.

AMRAP 6
3 power clean 60/42,5kg
6 HR push ups
9 air squat

15 min EMOM

1 min: 6/6 one leg KB deadlift
2 min: 5-8 burpee pull up
3 min: 10 pvc pass through (floor)
4 min: 30-40 sec LANKKU
5 min: 10-14 bicep curl (yeah)

Hauiskäännössä voit käyttää joko dumbbeleita. Jos teet db niin tee 5-7 per käsi

15min

10+10 1 käden kulmasoutu
10 etunojapunnerrus
10+10 bulgarialainen askelkyykky