10min amrap:

• 20 ground-to-overhead (N 25kg / M 35kg)
• 15 AbMat-istumaannousu
• 10 burpee

45 minutes of : ( HR Zone 1-2 )

3-minutes Cardio
20 Hand to hand kettlebell swings
1 Side Turkish get-up
3-minutes Cardio
40m DUAL KB overhead carry
3 Seiza Squat to Sit
20 Straight-arm band pulldown
10 Alternating Cossacks

10 x

• 2 raaka rinnalleveto + 1 työntö

2,5min välein

7-8 Weightlifting
8-9 Mobility
9-10 Basic endurance running

16-17 Mobilty
17-18 Gymnastic
18-19 Basic endurance running
19-20 Basic endurance CrossFit
20-21 Basic endurance CrossFit

EMOM 16

1 Minute : 4 Strict Chin-Ups ( Weighted / Banded )
2 Minute : Rest
3 Minute : 6 - 10 Ring Dips
4 Minute : Rest

AMRAP 8
10-20-30-40-... Double Unders
2-4-6-8-... Handstand Pushups
3-6-9-12-....Toes-to-bar

3x 6-8 v2-v1

Gorilla row
Vipunosto sivuille

EMOM10
1. 5 clean pull bellow the knee
2. 5 muscle clean bellow the knee
3. 5 power clean bellow the knee
4. tall clean
5. rest

E2M x 6
1-2 clean pull + 1 pause power clean + 2 high hang squat clean @light weight

EMOM8 1 clean pull + 1 squat clean @50-60% of 1RM

3 rounds: (20s ON/20s OFF)
1. hollow rock
2. arch rock
3. burpee
4. ring row

3 rounds

2min AMRAP
2-3 wall walk
25 double under

Rest 2min

2min AMRAP
Buy in 10/8 cal bike erg or echo bike
Rest of the time AMRAP:
6 DB snatch + 4 DB box step-over 22,5/15

Rest 2min