12min amrap:

• 4 karhukompleksi (N 42,5kg / M 60kg)
• 8 burpee-leuanveto
• 16 AbMat-istumaannousu

(Karhukompleksi = raaka rive+etukyykky+stoh+takakyykky+stoh)

-Samalla painolla kaikki sarjat
-Pyri löytämään paino, jolla pystyisit tekemään vielä 1-2 toistoa

WEIGHTLIFTING

C&J Singles. Cleans anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3+ (75-80%)
Sets 3-4@ RPE 4 (85%)
Sets 5-6@ RPE 4+ (88-95%)

21-15-9 reps for time:
- cal Row
- Burpee box jumps 60/50m

For time
Row 2000m
Thruster x 200 (42,5 kg /30 kg)
Rope Climp x 20

STRENGTH

3-4 rounds, rest as needed

1) 8+8 Banded Bulgarian Squat (loaded)
2) 5+5 DB Standing Arnold Press
3) 5-10 Strict C2B

RPE 4 to 4+

Low intencity workout
Rowing, running, etc.

Optional Accessory

CONDITIONING

30 cal Airbike
20 DB Snatch @22,5/15kg
30 cal Airbike

RPE 4 to 5, very heavy breathing

For time:
1600m Run
5 Rounds of Chief
800m Run
4 Rounds of Chief
400m Run
3 Rounds of Chief
800m Run
2 Rounds of Chief
1600m Run

1 Round of Chief:
3 Power cleans 70/50kg
6 Push-ups
9 Air squats

GYMNASTIC CONDITIONING

5 rounds, rest as needed

1) 3-8 Pike Push-Up
2) 3-8 Strict C2B/Pull-Up
3) 7-10 V-Up

Overall RPE 3 to 4