20min

5-10 varpaat tankoon
10 raaka tempaus riipusta, kevyehkö paino
30-40 tuplanaruhyppy
10 askelkyykky tangolla taaksepäin eturäkissä

AMRAP 2, 4 and 6

5 Pullup

5 Push up

5 Air Squat

.

1 Min rest between the amraps! The result is all amraps together

Shoulder press

Build to a heavy 1 shoulder press

*then 1x max reps 85%

*Merkkaa tulokseen päivän ykkösmaksimi & amrap 85%

AMRAP 20min.
5 Pull up
10 Push up
15 Air squats

For time:
Row 3000m

STRENGTH

4-5 rounds, rest as needed between:

1) 5+5 Single Arm DB Press
2) 5 Weighted Pull-Up
3) 5 Weighted Ring Dip

RPE 4

Front Squats
2,2,2,2 (90-95%)

(Progressive Load - Aim to increase load from last week. No Fails)

Maastaveto 3x1x90%

Hollow hold crunhes 5x12-20

Askelkyykkyhypyt 5x10 / jalka

Sivutaivutukset 3x20 / puoli

Pitkä hikoilu

AMRAP 40 min

In the teams of two alternate full rounds for 40 minutes:

5 burpee box overs
15 KB swings 24/16 kg
300/250 m row

Find a heavy 1.

If it feels Good, go for a PR!