8x 20s/10s

9 min alkavalla minuutilla tangolla

1. 5 Voima tempaus
2. 5 Punnerrus niskaan takaa
3. 5 Valakyykky

EMOM 20
min 1: 5-15 Bar MU/C2B/ Pullups
min 2: 30-50 Double Unders
min 3: 5-15 Handstand Pushups
min 4: 15-18/10-15 Cal.
min 5: rest

5x 2

70-73%

In teams of 2 or 3 you go i go - everybody need to perfrom every movement in order.

5 AMRAP:

2-3 wall facing HSPU
6 cal EB/AB
9 box jump overs

Rest 2 min.

5 AMRAP:

1 laps run together
10m KB farmer carry
15m sandbag bearhug carry.

Rest 2 min.

5 AMRAP:

3-5 strict pull-ups
6 pistols
10 DU crossovers/20 DU/40 SU

For nice sweat

6 rounds (total 45min)
30sek on / 15 sek off

1. Reverse plank
2. Db snatch
3. L-hang
4. Box over jump
5. Rest
6. Ball V-up
7. single / double unders
8. Handstand
9. Air squat
10. Rest

8x 20/10

•no 5 RM lifts
•use 75 % of you 1 RM
•advanced athletes use different grip in every set
•90 sec. rest between sets

For time
50 Double Unders
40 Wall Balls
30 KB Swings 24/16kg
20 Pistols
10 Bar Muscle-Ups
20 Pistols
30 KB Swings
40 Wall Balls
50 Double Unders

3 kierrosta Karhukompleksia

7 x raaka rinnalleveto + etukyykky + vauhtipunnerrus + takakyykky + vauhtipunnerrus

Lähde kevyesti liikkeelle ja lisää maltillisesti painoa joka kierrokselle.