60s on - 30s off, 2 rounds:
a) row
b) wall ball (9 / 6)
c) alt. db clean & jerk (22,5 / 15)
Tulos: Yhteenlasketut toistot

Rasittavuus: RPE 8, pitäisi pystyä tekemään vielä 1-2 kierrosta extraa hyytymättä.

6 x 3:30 Work, Rest 1:30
25 Russian KB Swings (32/24)
20 KB Goblet Alt. Lunges
Max 10m Shuttle Runs in Time Remaining...
RPE 7

FINISHER
2-3 sets
Horn grip KB bicep curls 7-7-7
KB tea pot 10/10
KB dead bug 10/10

2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 Calf Roller
:45/:45 Quad Roller
-Rest As Needed b/t Sets-

AMRAP 30 with a partner:
100-calorie ergo
100 KB snatches
100 toes-to-bars/sit ups
– Split work as needed with one person working at a time.

RX
AMRAP x 16 MINUTES
15/12 Cal Bike/Row/Ski
1 Rope Climb
15 Toes to Bar
1 Rope Climb
15 Burpees

GOAL: 4+rounds

SCALED
AMRAP x 16 MINUTES
12/10 Cal Bike/Row/Ski
3 Strict Pull-Ups / Self Assisted Pull-Up
12 Kip Leg Raises
3 Strict Pull-Ups / Self Assisted Pull-Up
12 Burpees
RPE 8

OPTIONAL COOLDOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

40 min alkavalla 2 min

1. Farmari kävely 1 kahvakuulalla
2. Laite
3. KP rinnalleveto työntö riipusta
4. Laite
5. Lepo

5 sets:
1 Power Snatch + Snatch
- Go by feel
- Rest 2min btw sets

4 sets of Front Squat
Set 1: 3 @75%
Set 2: 2 @80%
Set 3: 1 @85%
Set 4: 1 @90%
- Rest 2min btw sets

4 sets of 5 Back Squats
Set 1: @62%
Set 2: @67%
Set 3: @72%
Set 4: @77%
- Rest 2min btw sets

15min for Q:
7 Ring row with underhand grip (2-0-X-1)
7 Narrow grip push up (2-0-X-1)
20 Alt. russian twist
90s Rest between rounds.

Huom!
Treeni tehdään laatua vastaan.

Penkki 3x5x82,5%

Penkki käsipainoilla 3x15-20

Pullover 3x15-20

Ojentajat käsipainoilla maaten 3x8-12

Hauiskääntö käsipainoilla 3x20-30 (10-15 / käsi)
-vuorotahtiin