3 sets of
45 sec Straight Leg Situps
45 sec Alt. Heel Touch Situps
45 sec Russian Twists
45 sec Plank hold

Rest 90 sec between sets

EMOM x 16:00
Minute 1: 30s Calories Bike/Row/Ski/Shuttle Run
Minute 2: 30s Double KB Cleans
Minute 3: 30s Strict Toes to Bar
Minute 4: 30s Double DB/KB Push Press

– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent

4 Rounds of
6 Power Snatches 60/40kg
12 C2B Pullups
48 Double Unders

80 DU
30 CAL ROW
20 CAL AIRBIKE
20 WALL BALLS 9/6KG
20 PUSH UPS

3rds
15 Box Jump
9-15-21 DL @ 90/60kg

1) Back Squat 4x1x90%
2) Side squats with kettle bells 3x10

Every 90s x 7
3-6 Deficit hspu

Accessory
3 Rounds For quality
Feet elevated ring row 3-5
TGU Sit up 5+5
Band Lateral rotation 8+8

Aikaa vastaan:

• 40cal soutu
• 30 käsipainotempaus (N 15kg / M 22,5kg)
• 50 tuplanaruhyppy
• 30 käsipainotempaus
• 40cal soutu

Tempaukset vuorokäsin.

5x5 (no tng)

10min
1min Erg/jog/Su
10/10 Kb bottom up press
3/3 TGU (light)
10 squats with holding plate front