A.
𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 𝟳.𝟱 𝗺𝗶𝗻: (𝟱 𝘀𝗲𝘁𝘀)
8 Wall Balls 9/6 kg (20/14 lbs)
6 Burpee Broad Jump (1 m Back and Forth)

B.
𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 𝟳.𝟱 𝗺𝗶𝗻: (𝟱 𝘀𝗲𝘁𝘀)
15m Double DB Overhead Walk 2x22,5/15kg
15m Double DB Front Rack Walk 2x22,5/15kg
15m Double DB Farmers Carry 2x22,5/15kg

C.
𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 𝟳.𝟱 𝗺𝗶𝗻: (𝟱 𝘀𝗲𝘁𝘀)
4 Burpee Pull Ups

10/7 Cal Echo/Assault bike
or
10/7 Cal Ski
or
12/8 Cal Bike

D.
𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 𝟳.𝟱 𝗺𝗶𝗻: (𝟱 𝘀𝗲𝘁𝘀)
8 Ground-to-Overhead 20/15kg plate
30 Double Unders

E.
𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 𝟳.𝟱 𝗺𝗶𝗻: (𝟱 𝘀𝗲𝘁𝘀)
2 Rounds
8 Kettlebell Hang Clean-and-Presses 16/12kg
2 Burpee over KB

New station starts every 10 min.

For the Hang clean-and-presses complete 8 per arm per round. Start with strict press and switch to push when you can't strict press the weight anymore.

E75s x12

6x1 power snatch + 2 hang power snatch
6x1 power snatch + 1 hang power snatch

2-3 rounds:

10 lu raises
10/10 kb side bend

E2M x 4
2 clean pull + 2 high hang squat clean + 2 push press @40-50%

Kevyet ja tekniset painot.

E1.30M x 6-8
1 clean pull + 1 high hang squat clean + 1 push jerk @55-65% Tekniset painot.

Tempo tempaus
6sarjaa
-2

Te-veto nivusiin+raaka te riip yp+Te riip yp
6sarjaa
-2+1+2

6x 7min ON 1min OFF

1)
200m kone (pyörä 400m)
5-8 Mittarimatoa
5+5 Yhden jalan linkkaria
5+5 Lantionnostoa yhdellä jalalla

2)
50-100 Sinkkunaruhyppyä
5+5 Tuulimyllyä
5+5 Lonkat + kiertoa
Submax rento roikunta

3)
12 Boxin ylitystä
10 Rintarangan pumppausta boxilla
10 Vipunostoa sivuille
10 Vipunostoa taakse

16x 2min ON/1min OFF

A) AMRAP
7 Toes-to-bar
7 Pushups

B) Calories

C) AMRAP
7 Double DB Thrusters
7/7 Hammer Curls

D) AMRAP
7 Box Jump Overs
7 KB Swings

E) AMRAP
7 Wall Balls
7 Burpees

F) Calories

G) AMRAP
7 Ring Rows
7 Knee Hugs

H) AMRAP
7 Plate Ground to Overhead
7/7 Plate Lunges

6x 3
-Nousu vielä terävästi liikkuvaan

5 rounds
1 min Echo bike
1 min shuttle run
1 min burpee broad jumps
1 min rest

2 min rest

5 rounds
1 min row
1 min ski
1 min double unders
1 min rest