6x1

Nousu vielä liikkuvaan kuormaan (v1)

A) 4x4 deadlift @75-80% 1RM

B) 4 rounds
6 push press @70-75% 1RM
8/side KB gorilla row
Rest 2min

Find your one rep max in tgu on both hands.

Half "Cindy", AMRAP 10

5 Pull Ups
10 Push Ups
15 Air Squats

For time 9-6-3-6-9
Sumo deadlift high-pull 42,5/35
Bar over burpee

Death by Russian Swings
1st. min 1 rep
2nd. min 2 rep
3rd. min 3 rep
etc... until you're not able to perform given number of reps in a minute.

For time :

Soutakaa 3 000 / 2 750 / 2 500 metriä niin nopeasti, kuin kykenette.

(miesparit / sekaparit / naisparit)

Alle 18-vuotiaat, Masters 50–59:

2 750 / 2 500 / 2 250 metriä

(miesparit / sekaparit / naisparit)

Jakakaa metrit vapaasti. Aina, kun vaihdatte soutajaa, tehkää synkronoituja ilmakyykkyjä nousevassa sarjassa: 10–15–20–25–30–35…

TC 15

Push Press
4 x 5 @ 75%+, don ́t go to failure.
1 x 5+ @ same weight as last set (aim for more than 5 reps)

AMRAP 16, YGIG

Row 12/9 Calories
10 Bench Press 60/40kg

3 x 2 no feet clean + 1 jerk, 75 %