3 Sets of 5

AMRAP 16:
30 Dumbbell Hang Clean and Jerks 22,5/15kg
25/18 Calorie Row
20 Lateral Barbell Burpees
15 Deadlifts 110/75kg

3 x 5

Rinnalleveto riipusta ja työntö

AMRAP 5:
Buy-In: 35/25 cal Air bike / Row
Max Rounds of "The Chief" (60/42.5kg)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 cal Air bike / Row
Max Rounds of "The Chief" (70/50kg)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 cal Air bike / Row
Max Rounds of "The Chief" (80/55kg)

• 1 Round of "The Chief" is: 3 Power Cleans 6 Push-ups 9 Air Squats

3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Rest 2:00 between sets.

Optional Accessory
GYMNASTIC STRENGTH

3-4 sets x 15-25

GHD Sit-Up

RPE 3 to 4

Accumulate 1:30 of an L-sit on parallettes.

*every break, complete :20s in a handstand hold

5x5min AMRAP (rest 3min)

A) 5 Deadlifts 100/70kg - 10 Handstand Pushups
B) 5 Power Snatches 50/35kg - 30 Double Unders
C) 12/9 Cal. Row – 5 Burpee ove rower
D) 7 Pullups – 7 Box Jumps
E) 12 DB/KB Snatches – 10m Walking Lunges 20-25/12-16kg

Lämmittely:
3 kierrosta
7 takakyykky
5 te veto
5 korkea te veto
5 raakatempaus
ja päälle kuminauha jumpat

Tempaus Max.
1x2@70%, 1x2@75%, 1@80%, 1@85%, 1@90%, 1@95%, ......

Raakarive + Raakatyöntö Max
1x(1+1)@70%, 1x(1+1)@75%, 1x(1+1)@80%, 1x(1+1)@90%, .....

"Muljautus"
5x3

Hamstring stretch of your choice, 2 min / leg
5 x surya namaskara (aurinko cobra), spend time in each position, breathe. https://fi.wikipedia.org/wiki/Aurinkotervehdys