YGIG 20min AMRAP:

12 Boxin ylitystä
12 Raakatempausta 45-50%
24 Seinäpalloa

*Toistot saa jakaa miten haluaa, mutta vain yksi suorittaa kerrallaan.

Maastaveto korokkeelta 1x80%
-koroke noin 5cm, JONKA PÄÄLLÄ ITSE SEISOT!!!
-kapealla korkeampi koroke mitä sumolla

Penkki 5-8x3
-eli kolmosilla päätyyn asti, EI FAIL!!!

Maastaveto 5x70%, 3x80%, 1x90%

Pendlay Row 5x8
-noin 25% maastavedon maksimista, ei saa olla liian raskas!!

50 cal row
40 push ups
30 deadlifts 100kg/75kg
20 box jumps 60cm/50cm
10 burpee pull overs

Get Warm:
2 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
10 Yoga Push Ups

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@ 85% Effort:
21-15-9 Erg Cal
21-15-9 Deficit Push-Ups

• rest 3mins

15-9-6 Erg Cal
27-21-15 Hollow Rocks

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Hinge + Vertical Push

3 Sets:
A1) Segmented Clean Deadlift:
6-8reps; rest 75sec

A2) Half Kneeling Barbell Press:
4-5reps/knee; rest 75sec

3 Sets:
B1) Deficit Landmine Single Leg RDL:
8-10/leg; rest 75sec

B2) Single Arm Dumbbell Arnold Press:
8-10/arm; rest 75sec

5 sets of 5 reps Weighted Pull Ups
- Rest 2min btw sets

10 x 2 min ON / 2 min OFF

25:00 partner workout @ consistent medium effort
20 KB High Pull @24/16kg
40 total Walking Lunges
2 x Stairs or 800m Row
*One person works, split evenly.

Hauistabata 8x20s/10s

3rds
B1 12-15 Goblet Squat (3s alas lasku)
lepo 60s
B2 12-15 "veto yläviistosta kuminauhalla yhdellä kädellä"
lepo 60s

For Time:
20/16 Cal Bike/Row/Ski
25 Power Cleans @60/42.5kg
30 Front Squats

Goal: Challenging effort.
Rx+: 75/52.5kg
Timecap: 8 mins

Extra:
Weighted Straight Leg Sit-ups: 3 x 10 each. Rest 60s.