1RM Shoulder to Overhead

AMRAP 12
3 Bar Muscle-Ups
6 Bar Facing Burpees
9 Deadlifts 100/70kg
12 Box Jumps

EMOM10
1. 5 clean pull clean bellow the knee
2. 5 muscle clean bellow the knee
3. 5 power clean clean bellow the knee
4. 5 tall clean
5. rest

E2M x 6
1-2 clean pull + 1 pause power clean + 2 high hang squat clean @light weight Power cleanissa 2s pysäytys polven päällä.

EMOM8

1 clean pull + 1 squat clean @50-60% of 1RM

Penkki 5x2 (70-75-80-85-90%)

Lattiapenkki Max1

Pullover 3x20

Pystysoutu käsipainoilla 3x20

Ojentajat kumpparilla/taljassa 3x20

15min Amrap

10 Push Ups (Or Set of Skill Movement)
10 Sit Up
9/10 cal Machine

E2:30 x20:
a) run (e.g. 200-400m) / machine 1

b) 20m double db/kb OH carry
30m front rack carry
40m farmer's carry
remaining time plank hold (no need to go UB in the plank)

• rest as needed, but try to go unbroken on carries as far as possible

c) machine 2

d) "AMRAP":
6+6 (goblet) curtsy lunge
6 double box get over (120/100)

Zone 2 (HR 60-70% HRmax) / RPE 6.

Amrap 40 / ygig

40 cal row
40 burbee over line
40 abmat sit ups
40 cal echo / c2 bike / ski
40 box over burpee
40 db snatch (pick light weight)

Liiku parin kanssa iisiä vauhtia. Tavoitteena pysyä VK-alueen keskivaiheilla.

7min AMRAP 2x /5min tauko

A)
10cal kone
5 Mavea 100/70 kg

B)
200m Juoksua
20 Ilmakyykkyä

Strict Pull Up Cycle
12min Time Cap
Find Heavy Set Of 2 reps

Partner Workout
25min Amrap

20 Deadlift 40/60kg IGYG
20 Wallball IGYG
20 Pull Ups IGYG
Rest 1min After Every Round