5 rounds for time of:
9 Bar Facing Burpees ( if not enough space, go lateral)
7 Power Cleans @50/35kg
5 Thrusters

Timecap: 13 mins

1A) Shouder press 5x3x75%
1B) STRICT PULL UP/C2B 5x3

5 rounds for time of:
20/15 Row Calories
15 Dumbbell Shoulder-to-Overheads, 2x22.5/15 kg

Timecap: 13 mins

Level 1.

AMRAP18
15 Box Jumps @60/50cm
12 Push Presses @50/35kg
9 T2b

Level 2.

AMRAP18
15 Box Jumps @60/50cm
12 Push Presses @35/25kg
9 Knee raises

Rpe 4

Treeni testaa kestävyyttä, hapenottokykyä sekä taloudellisuutta. Treenin idea on liikkua tasaista vauhtia mahdollisimman pitkään. Push press paino sekä t2b pitää olla sellainen, että pystyt tehdä sarjat 1-3 osassa lyhyillä tauoilla.

Skaalaukset: Box jump - korkeus - askellus Push press - paino Knee raises - sit up

1A) BACK SQUAT 4X12X60%
1B) STRICT HSPU 4X4

For time with a partner:
60 sit-ups
120 step-ups
60 V-ups
90 step-ups
60 sit-ups
60 step-ups
- step ups to a stair, or do step back lunges
- If you're training alone, split the reps

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Goal & Intensity:
Keep moving with purpose
Expect to feel your legs and core working consistently.
RPE 8

E90S X 12

hang squat clean
3-2-1
3-2-1
3-2-1
1-1-1

As many Reps as possible in 12 minutes of :

50 Push-Ups
100 Air Squats
100 Sit-Ups
50 Box Step-Ups

Split as you like

For time in pairs

Buy in: 20 x devils press 2 x 22,5/15kg

A. 4 rounds of
8 x Wall walk
16 x Pull ups
●rest 90s.

B. 4 rounds of
8 x Clean & jerk @65/50kg
16 x Pistol squat
●rest 90s.

C. 4 rounds of
30/22 cal. Ski
80 x Du

Cash out: 20 x devils press @2 x 22,5/15kg

Tc. 40 min.

AMRAP30

50 wall ball
50 t2b
50 cal row
50 push up

Rpe 4 Parin kanssa tehtävä treeni. Toistot saa jakaa miten haluaa.

Skaalaukset:
wall ball - paino
t2b - t2r- leg/knee raises
push up - kulma