Hill Run. 5 times with bands and partner, 5 times without.

Perform the set four times

Shoulder press
4 x 8 up to a heavy set / rest 2 min

Weighted pull ups/Strict pull ups 5x6x40% 1RM

Strict pull up
4 x 6 / rest 2 min

Rx:
E2MOM x12 (4 rounds) , w/partner "YGIG":
1) 60-120 DU / 120-200 SU
2) 20-40 medball clean (9/6)
3) 20-40 syncro sit-up

RPE 7-8 / työaikatavoite ~90s (sit upit ~60s).

EASY:
E2MOM x12 (4 rounds) , w/partner "YGIG"
1) 80-120 SU
2) 12-24 medball clean
3) 20-40 sit-up (YGIG)

Flow: Toistomäärät ovat molemmille yhteensä ja ne voidaan jakaa parin kesken.

4x
3min ON/2min OFF

Alt. A and B

A) Max Calories

B) AMRAP of
7 Deadlifts 100/70kg
7 Handstand Pushups
7 Burpee over bar

Back Squat

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP!

*Viimeinen viikko! TSEMPPIÄ!
*Kunnon palautukset sarjojen väliin!

For time, ygig:

A. 2-4-6-8-10
Rope climb
12-18-24-30-36
Push press @42,5/30kg

Rest 2 min.

B. 40-30-20
Goblet squat @32/24kg
Hang power clean
1. @42,5/30kg
2. @50/35kg
3. @65kg/45kg

Rest 2 min.

C. 10 rounds, alt. Full rounds
6 Pull ups
8 Deadlift @65kg/45kg
10 Slamball @9/6kg

10x
Go every 30sec
1 Power Snatch @60-75%
+
10x
Go every 45sec
1 Power Snatch @75%+