A.) Handstand hold / handstand walk practise

B.) AMRAP 10
1-2-3-4-5…
- Toes to Bar/ Kipping knee raises
- after each round 20m walking lunges

C.) TABATA ABS
- alternating hollow hold & mountain climbers

Three rounds; 3 minutes work and 1 minute rest

15 KB swings (2/1,5 pood)
12 Toes to bar

Remaining time:
As many front squats 
(50 % of 3RM) as
possible. If you drop the
weight, do 15 sit-ups.

1 min rest

How are your arch rocks?

Let's play around with arch rocks for 10 minutes.

Jalkanostot maaten 3x20

Kyykky 3x3x80%

Suorinjaloin mave käsipainoilla 3x15
-kunnon venytys

Vinopenkki käsipainoilla 3x12-20

Jalkanostot maaten 3x10
-lisäpainolla

DELOAD WEEK

A) 4 rounds
4 high box jump 30/24"
8 deadlift @50-60%

B) 3 rounds for time
12 box jump 24/20"
9 deadlift 50/35
6 bar facing burpee

You go / I go (full rounds)

aerobic capacity 2rounds:

3min easy
1min moderate
1min rest between machines

1) c2bike
2) row
3) ski
4) echo

(Total 40min)

A. AMRAP 7
”I Go, You Go”
3 Pushups
6 Sit-ups
9 Squats

Rest 3min

B. AMRAP 18
30 KB Swings
30 Goblet Squats
30 DB Snatches
20 Burpee over Partner
30 Wall Balls
30 Box Jumps
30 Calories

10 min Emom
Alternate

1. 10 Bicep curls
2. 10 dips or push ups

Barbell Glute Hip Thrusts
4 x 8-10. Rest 90s
– 2-3 Warm-up sets
– Go HEAVY

Double KB Front Rack Lateral Lunges
3 x 6 each. Rest 60s.
– 1 Warm-up set

E6MOM x5

400m run
15 box jump
15 wallball

FITNESS E6MOM x5
300m run
10 box up
10 wallball