"Cindy"
20min AMRAP
5 Pull up
10 Push up
15 Air squat
Score is total reps performed.

Bulgarian split squat 5 x 5 (heavier than last week)

Every 3:30min x 3

8-12 Dual KB push press V.3
8-12 Banded strict pull up V.3 (2-0-X-0)
8-12 Alt. Renegade row V.3

Huom!
Tekniset painot ja sarjat. Kaikki kolme liikettä tehdään putkeen saman lähdön aikana.

Aikaa vastaan

40-30-20-10 Tuplaa / Sinkkua
21-15-9-6 Burpeeta

TC: 10min

7min YGIG

3 Raakariveä 55-60%
3 Rengasdippiä tai Rengaspunnerrusta

AMRAP 6

4-5-6-7-8..... Hang Squat Clean @ 60% Heaviest SC OTD.
10-15-20-25... Jump Over barbell

Find your front squat max for the day
1-1-1-1-1-1

Strength (load)

5 rounds every 4:00:
3 Push jerk
3 Weighted Pull-Ups

Score = Total KG lifted

Accessory:
5 Rounds of:
10/10 1-arm upright row
10/10 bicep curl

Rest 90s. between rounds.

"KALSU"
RX
FOR TIME*
100 Thrusters @60/43kg
*At the top of each minute, including 0:00, complete 5 Burpees. Reduce reps/load as needed to finish in 20:00 or
less.
Timecap: 20 mins

KALSU
SCALED
FOR TIME*
100 Thrusters @ lightish
*At the top of each minute, including 0:00, complete 3 Burpees. Reduce reps/load as needed to finish in 20:00 or
less.
RPE 9-10
Timecap: 20 mins

Extra:
Foam roll quads and upper back. 5mins of time.

A) Bench press
5x4 @70-80% 1RM

B) 30s work / 30s rest for 4 rounds
1. KB swing 24/16
2. Shuttle run
3. KB sumo deadlift high-pull 24/16
4. Burpee