Work up to heavy 1RM Pause Back Squat (2sec at bottom)

"Karen"
150 wall ball for time

10min alkavalla minuutilla

1. käsilläseisontapunnerrus
2. varpaat tankoon

Valitse toistomäärä 40-50% max toistoista

50 Minutes Of :

20-22-24-26-28...

Calories Row
Tuck-Ups
Calories Bike
Banded GoodMornings
Calories Echo Bike
Medball DeadBug

PERFORMANCE
AMRAP x 8 MINUTES
1-2-3-and so on...
Deadlift @ 110/75kg
3-6-9 and so on...
Burpee

---

FITNESS
AMRAP x 8 MINUTES
1-2-3-and so on...
Deadlift @ Moderate
3-6-9 and so on...
Burpee

• RPE 6-7 if you are attending tomorrow, otherwise RPE 8-9

E2MOM 24 (Every second minute for 24 minutes)

RX:
20 Burpee
20 V-Up
20 Jumping Lunges
20 Mountain Climbers

*Scale according to the first round feel, max work time 90s.

50kb swings 24kg/16kg
50 wall balls 9kg/6kg
50 burpees

Push Press, build up to heavy 5RM
+
2x5 @85-90% of 5RM

Accessory
3-4 Rounds
Deficit reverse lunge 16
Side plank 20s L/R
Single arm ring row 4+4

3 x 4 @75/60cm
60-90s Rest between sets.

Huom! Jokainen toisto mahdollisimman terävästi!