4x4 min ON 2min OFF

A)
15/12Cal
9 Seinäpalloa
6 T2B

B)
8 KP:n yli burpeeta
8 Istumaannousua
4+4 KP-tempausta

3-4sets:

Pull up
3-10 --> scale up strict c2b
.
.
.
3-4sets:

Db bench
10-12 controlled negative

For time

100-80-60-40-20 Du´s
10-15-20-25-30 Burpees

For time:

500/400m row
21 ttb
500/400m row
15 ttb
500/400m row
9 ttb

Scaled For time:

500/400m row
15 ttb
500/400m row
12 ttb
500/400m row
9 ttb

Target under 9min, time cap 12min / souda reippaasti, mutta siten, että ttb pysyy isoissa seteissä: 4-8+ reps

4x 1min Amrap
2min tauot

1) Raakatempaus (kevyt)

2) Raakatempaus +2-5kg

3) Raakatempaus +2-5 kg

4) Raakatempaus +2-5kg

5 Sets of 3 Reps

Bench Press
10-8-6-6-6 building in weight. Rest 2:00

Use your strongest grip position today.
Hip lift? No rep!

EMOM 16

1 Minute : 1-2 Rope Climb
2 Minute : Row 12/9 Calories
3 Minute : 10-15 Ring Pus-Ups
4 Minute. Bike 12/9 Calories

48 minutes of :

3 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5-minutes Cardio @ easy pace
5+5 Wind Mils
10 Jefferson Curls
0:30 Deadhang
15 Spanish Squat
5-minutes Cardio @ easy pace

Front squat

10-8-8-6

2-3 reps in tank