8x50%
6x60%
4x70%
2x80%
1x90%
+ finisher
50x40%
Record max weight used and weight used for finisher

For time
15-12-9-6-3 Hang Power Snatches 35/25kg
15-12-9-6-3 Overhead Squats
30-30-30-30-30 Lateral Jump over bar

Partner workout

12min AMRAP
10 push press 42,5/30
30 double under

You go / I go (full rounds)

3 kierrosta

8+8 kasakkakyykky malja-asennolla, tempo 30X0
8+8 1-jalan romanialainen maastaveto, 3010
1min lepo liikkeiden välissä

Get some toilet paper aka white gold and work on your core!

5 rounds of
6 V ups
6 One legged V ups
6 Tuck ups
Rest as little as possible

*Movements are shown on the video
https://www.instagram.com/p/B-cDJixhH6a/?utm_source=ig_web_copy_link

Every 2min x 5
5-4-3-3-3 @AHAFA

Huom!
Focus liikkeen laadussa ja tekniikassa.

EMOM x 6 MINUTES
Options;
3-5 Strict Pull-Ups or Assisted Strict Pull-Ups
2-3 Strict Chest to Bars
1-2 Strict Ring Muscle-Ups

• RPE 5

7rounds

30s ON / 30s Off
1) shuttle run
2) bike
3) DU/ crossover
4) row"

Shoulder Mobility

RX:
EMOM16
1. 14/11 Cal row
2. 6-8/6-8 Single arm DB push press @25/17,5kg
3. 8-15 C2B/Pull up
4. Rest

Scaled:
EMOM16
1. 12/8 Cal row
2. 6-8/6-8 Single arm DB push press @20-22,5/10-15kg
3. 8-12 Jumping pull up/ring row
4. Rest

RPE 3-3.5

Huom!
Soutuun max 45s.
DB push press painon pitää olla haastava.
Leuat/C2b saa jakaa kahteen settiin.