A.

Takakyykky 3 x 5 (70%/max, räjähtävä)

B.

Hae max Tempaus riipusta 5-4-3-2-1-1-1

C.

Every other minute, for 10 minutes

1 min 7 Tempaus riipusta (60/40kg tai 60%/max)
2 min 14 Toes to Bar

2-3rounds:

20m banded march
20 banded pull apart

Emom 8

1) Submax T2B
2) Submax punnerrus

For Time:
600 Meter Run
55 Dumbbell Deadlifts
600 Meter Run
55 Dumbbell Floor Press
600 Meter Run
55 Dumbbell Hang Power Cleans
600 Meter Run

*Score = Time it takes to complete the workout

[Kilos = 22.5/15]

Light Option

400m Run
40 DB Deadlifts
400m Run
40 DB Floor Press
400m Run
40 DB Power Cleans
400m Run

OHS
20 mins to build to a heavy 5RM

12 min, OTM. Do as many push-ups as you can.

200m Run
10 x Sumo Deadlift High Pull (45/30)
10 x Chest to bar Pull-up

Kyykky 5x3x80%

Kapea penkki 3x6x65-75%
-stopeilla

Rive riipusta 5x8
-raskas

TAI JOS TEKNIIKKA TÄYSIN HUKASSA

Pystysoutu 5x8-15

Ojentajat niskan takaa 5x12-20

AMRAP 10
5/4 Cal Bike/Row
6 Burpees
8 each Renegade Rows (50/35#)
– Goal: Challenging effort

Rx+: (27,5kg/45#) (Calorie Ski)

Rx
1600m run

10 rounds:

10 Pull-up
20 Push-up
30 Air squat

Then 1600m run

Cap 75min

Rx-
1600m run

20 rounds:
5 pull up
10 push up
15 air squat

1600 m run

Rx+
1600m run

100 pull up
200 push up
300 air squat

1600m run