WU: AMRAP8:
45s erg
8 BB press in split
8 wall squat
12 toe reach alt.

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@60%, 5@68%, 2×8@73%, 8+ reps@73% 1-2 reps left for final set, *goal in theory ~8-9 reps, pp-%, rest 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@60%, 5@68%, 2×8@73%, 8+ reps@73% 1-2 reps left for final set, *goal in theory ~8-9 reps, bs-%, rest 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@60%, 5@68%, 2×8@73%, 8+ reps@73% 1-2 reps left for final set, *goal in theory ~8-9 reps, bs-%, rest 2-3min

24min EMOM
1.min Ergo cal
2.min 8 burpees, rest of time sit ups
3.min rest

Partner workout

2 rounds
5 min AMRAP: 20m walking lunge +
5 burpee over line

5 min AMRAP: 20m double DB farmer's walk
2x30/22,5 + 3 shuttle run (1x = 10m)

5 min AMRAP: 10 KB swing 32/24 + 10 wall ball

5 min AMRAP: 10 push-up + 10 box jump 60/50

*You go / I go full rounds

Romanian Deadlift 4x6 reps

Emom 24

1) 10-15 Käsipaino/kahvakuula thruster
2) 5-20 Leukaa
3) 7-20 Cal
4) Lepo

AMRAP 15min

20 Tuplaa
5 Raakatempaus riipusta
5 Punnerrusta käsien irrotuksella

25/35kg

2 x Lonkkalämmittely
3 x 6 sotss press

Korkea tempausveto+raaka tempaus nivusilta+tempaus 4 x 1+1+2 Noustaan tekniseen maximiin
Takakyykky pausella + takakyykky 4 x 2+3 75%
Leuanveto myötäote 2x60-2x50-3x40 % omasta maksimi sarjasta
L-sit pito 3 x max aika