1a) Weighted ring dips 3x2x70%
1b) spider man push ups 3x6

EMOM x8

1) 10-16 suitcase deadlift
2) 6-8 box jump

MUSCLE BEACH WORKOUT 😎

EMOM 36
100-200m Run
12-15 DB Deadlifts
15-20 Air Squats
5-10 Chin-ups / Body Row
2-4 DB Devils Press (1/ 2 DB)
Rest

20min AMRAP 2-3hlön tiimissä

40 Cal konetta
40 Kahvakuulaheilautusta
40 Boxin yli burpeeta

*Yksi tekee kerrallaan, toistot saa jakaa miten haluaa.

Box Jump 20
T2B 20
Push Up 20

Backsquat 5x7

1-3 rope climbs legless or with legs
10 Dips
20 side bends 10/10 32/24kg KB

6x (3 of each)

2min ON/90sec OFF
Alt. A and B

A) 2 Rounds of
4 Handstand Pushups
10 DB Snatches 22,5/15kg
+
Max Cal in the remaining time of the 2 minutes

B) AMRAP 2
6 Hang Clusters 50/35kg
6 Bar Facing Burpees

3x 30s ON / 30s OFF:

1. Abmat sit-ups
2. Hollowrocks
3. Russian twists

AMRAP 14

Run 2k ( Bellanrannan Lenkki )
Max Reps Hang Squat Clean 70/50kg