WEIGHTLIFTING

EMOM x5

3 Hang Power Clean

RPE 3+ to 4

5 min AMRAP
5 pull ups
10 push ups
15 squats
1 min rest
5 min AMRAP
5 HSPUs
10 pistols
15 pull ups

0-3: 5 TnG Power snatch @~65%
4-6: 3 TnG Power snatch @~75%
7-9: 1 Power snatch @~85%

Karjalan kovin Laji 6
”Tankotanssi”

4 kierrosta

15 boksihyppy
12 maastaveto
9 rinnalleveto riipusta
6 ylöstyöntö

9 min amrap
6 strict pull up
12 Alternating kb front rack lunge 24/16kg
18 kb swing 24/16kg

Gymnastics
9 min emom
Pike Box hspu/ hspu 4-8
Pike hs legraise 6-10
V-ups 6-12

9 min emom
handstand/ pike hs 10-20s
Superman rock 20-30s
Pitkä lankku 10-20s

Tabata´s

3rds for Total reps in 12 minutes.

Ring Dip
Box Jumps 30"/24"
Burpees to Target

"Double Header"
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

3 Rounds
1,5 min work / 30s rest
A)200m Run +
ME sdlhp 45/30kg
B)200m run +
ME stoh 45/30kg
C)Row

CONDITIONING

For time:
400m Run
5 D-Ball/Sandbag Ground to Shoulder
60m D-Ball/Sandbag Carry
5 D-Ball/Sandbag Ground to Shoulder
400m Run

RPE 3 to 4, this is not all out