20 box over burpees 60cm/50cm

20 box jumps 60cm/50cm

20 cal row

20 thrusters 45kg/30kg

20 C2B

Back squat

5x6

*two reps in the tank

Sunnuntai 29.11.
For time:
1,000-meter row
Then, 5 rounds of:
14 pull-ups
7 push jerks 62,5/45kg

Penkki max3
-penkkitulos yli 110kg: kuminauhapenkkinä
-penkkitulos 70-110kg: ketjupenkkinä
-penkkitulos alle 70kg: 2lankun penkkinä

Ojentajat otsalta 5x5

Vipunostot sivuille 3x12-20

Vipunostot eteen tangolla 3x12-20

Ojentajat kumpparilla 3x12-20

5x3
@75-80%
Rest 2-3min.

Maastaveto 5x2x85%

Suorinjaloinveto sumolla 3x6

Salkkunostot 3x6 / puoli

air squat x 40
KB swing x 30
box jump x 20
push up x 10

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Reverse Lunge + stretch

• 45s. Row/Bike - Ring row w/ Active shoulders

• Mobility

• 2-3 rds:
  4-6 Pull up
  4-6 Bench press

B.
W. Pull up
4x4
Rest 2min.

Bench press
4x4
Rest 2min.

C.
5 rounds:
EMOM x20:
1.) Row
2.) Handstand walk / Practice
3.) Bike
4.) Toes to bar

• You choose reps.
• Go easy/moderate pace.

3x
20/16cal c2bike
20 air squat (GO FAST!)

rest 1-2min between sets

5x2

• Build to a heavy set.