Alternate;
1. 8-10 strict chin up
2. 15 rower tucks
3. 10 dips

MIRAN MYSTEERI 🔥🔥🔥

Treeni selviää vasta paikanpäällä!

Tuloksiin saat laittaa vaan ajan!
Et muuta, jottei muut saa vihjeitä mitä treenissä tehdään 😉

For time:
30/24 Calorie Bike/Row/Ski
21 Front Squats @60/42.5kg
15 Power Snatch @60/42.5kg

Goal: Very hard effort. Touch n go reps of snatch and sets of 5-10 on the front squat.
TIME CAP = 7:00

Extra:
Split Squat Iso Hold: 2 x 30s each. Rest 60s.

6x2 Hang snatch (below knee) + 1 Snatch @ 65-75%

[10:00 - 18:00]
Build to Heavy Single Push Jerk

*Score = Heaviest Load

26min amrap:

• 10 leuanveto
• 15 swingi (amer.)(N 16kg / M 24kg)
• 20 boksihyppy (N 50cm / M 60cm)

4x
6-8 good morning
6-8 pistol squat

AMRAP 8
8 Deadlifts 80/60kg
8 Box Jumps
16 Hang DB Snatches 22,5/15kg
16 Lateral Jumps over bar

EMOM 30
1) 2-8 reps Hard Gymnastic Movement
2) 10 reps Barbell Movement
3) 10-20 Simple Gymnastic/Bodyweight Movement
4) 10-20 Cal.
5) Rest

*you choose the movements

0-20min (50on /10 off)

handstand hold / bar hold
Long lunge steps
Plank
Big circle
Russian twist

5min rest

25-45min (50on /10 off)

plate over head carry
Scale + knee lift
Side plank
1 hand ring row
Small circle