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

5@50%, 3@60%, 2@70%, 1@80%...+...100+%, bs-%, rest 2-3min

5x 3min ON 3min OFF

30 Tuplaa
20 Seinäpalloa
10 Box facing burpeeta

*Jatka siitä mihin jäit

Tempo Back Squats

6 x 4, every rep 2-3 pause on bottom.

Go every 3:00

AMRAP 40

50 Box Step-Ups 24/20"
1000m Row / 2000m Bike
50 Air Squats
1000m Row / 2000m Bike
50 Sit-Ups
1000m Row / 2000m Bike
50 Ring Rows
1000m Row / 2000m Bike

Tempausveto pys ap pys yp pys ap+loppuveto
3sarjaa
-3

10x
2min ON/2min OFF
Row
Bike
Ski
Echo
Bonus

AMRAP 18 mins
30/24 Row Calories
20 Dumbbell Box Step Overs, 15/10 kg, 50cm
20 Toes-to-bars
10 Devil Press, 2x15/10kg

Front Squat

Build up to a heavy 4 reps
--then--

3 x 2 @90-100% of first part, go every 90 sec!

2 rounds
4 min AMRAP
Bike

4 min AMRAP
12 dumbbell snatches 22,5/15kg
12 box jumps 60/50cm

4 min AMRAP
Row

4 min AMRAP
32 double unders
8 burpees

Penkki 2x1 (95-98%)

Top Half-penkki 5x3-5
-1s stopit (ekoissa sarjoissa voi olla pidemmätkin)
-nousevat kuormat (pari vikaa voi olla sama kuorma)

Dippi 4x8-15 TAI Penkkidippi 4 x amrap

Vipunostot sivuille 3x20