ACTIVATION

2-3 rounds, 30-sec rest between rounds

All 4s reach into chest opening - On out breath, reaching underbody. On in breath, twisting to open the chest and torso – 7 reps each side.

AMRAP 35 MIN.
”From top the bottom and back”
- You Go, i Go -

100 DU
90 WB @9/6kg
80 Box jump overs
70 V - ups
60 single arm db front rack lunges 1 x 22,5/15kg
50 Hang power snatch @40/25kg
40 T2B
30 Burpee to target
20 Push ups
10 single arm db clusters @22,5/15kg, ALT.

Back squat

12-10-10-8.

E3MOM / 2-3 reps in tank

Emom 12

1) 3 Raakarive 60-70%
2) 3-5 Boxihyppy

3min tauko

Emom 12

1) 1-3 Köysikiipeily
2) 4-6 Säkki olalle

EMOM x 16:00
Minute 1: 10 Deadlifts @100/70kg
Minute 2: 30 Double Unders
Minute 3: 10 DB Front Squats @22,5/15kg per hand
Minute 4: 60s Easy Recovery (walk, row)

Goal: All intervals should be tough, but done in 20-25 seconds. Deadlifts should be done touch n go and UB for all rounds, so choose weight wisely.

3x 6-8 V2
Rengassoutu
Arnold's press

Back squat

12-12-10-10

2-3 reps in tank

Partner workout

25min AMRAP
Athlete 1: 3 rounds of "Cindy"
5 pull-up
10 push-up
15 air squat
Athlete 2: 750 / 700m row

Switching when both athletes have done their own parts.

10min amrap:

• 30 tuplanaruhyppy
• 5 yhden käden devils press (N 15kg / M 22,5kg)

Back squat

3x10 ( 2s pause bottom of squat)

2-3+ reps in tank