For time:

15 Push press 50/35kg
20 KBS 24/16kg
30 Box over
20 KBS
15 Push press

TC 7min

DL 3-3-3-3-3+, 75% max, rest 3min. Last set as meny reps as possible.

3 rounds

• barbell press 8-10, tempo 3010
• rest 20sec
• double db bent over row 10-12, tempo 2010
• rest 3min

Row for meters
4 x 30 sec on/ 30 sec off

Deadlift
5 sets 5 reps (60/65/70/75/75 +%)
Rest 2 min between sets

Huom: lisää kiloja edelliseen sykliin. Lisäys 2.5-5 kg/sarja. Voit myös lisätä laskennalliseen 1rm-tulokseen X määrän kiloja ja laskea sillä työsarjat

Vikassa sarjassa voit mennä hieman yli prosenteissa jos päivän kunto on hyvä ja edelliset sarjat rullas hyvin.

3-5 rounds for time
24 air squats
12 toes to bars / hanging knee raises
6 power cleans 60-65%

3 x AMRAP8

A)
10 db power clean 35/25lbs
15 box jump
20 du

• rest 4min

B)
10 pull up
15 db front squat
20 abmat sit up

• rest 4min

C)
10 t2b
15 push up
20 db deadlift

Gymnastics in pairs :)

4 x 2,5 minutes work / 1.5 minutes rest

2-4 rope climbs (1-2 for both, can be legless too)
10-20 m handstand walk / assisted hs walk / wheel barrow walk (Choose amount that is challenging for both but doesn’t take too much time)
Amrap DU’s

*You should have about a minute for DU’s.
*Can be done alone too with same reps if needed more challenge - less rest.

EMOM16
odd: 2 hang snatch + 3 ohs
even: 6-8 t2b

2 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
10 banded hip bridges
10 alt leg v-ups
5 hang power snatch with barbell
5 front squats with barbell