Facepulls 5x20

Penkki 2x10x70%

Vipunostot eteen levypainolla 2x10
-täysi liikerata
-1s pito ”molempiin suuntiin”

Pullover 2x20

Etunojapunnerrus 1x50 AFAP

Hauiskääntö tangolla 1x50 AFAP
-miehet 20-30kg naiset 10-15kg

AMRAP 25:
Buy-In: 1,500/1,200 Meters Row

Time Remaining for Max Rounds:
1 Round of "Cindy"
30 Double Unders
5 Hang Power Snatches 50/35kg

GYMNASTICS 1
5 Rounds
10sec ON 20sec OFF
Ring Support Hold
Ring Dip Hold

GYMNASTICS 2
5 Rounds
10sec ON 20sec OFF
Chin Over Bar Hold
Hanging L-Sit Hold/ Hanging Tuck Hold

GYMNASTICS EMOM9
10-12 Ring Rows
10-15 Hollow Rocks/ Bent Hollow Rocks
10-12 Push Up

30min time

Equipments: 1x Row, 1x SkiErg, 2x BikeErg, 2x Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

4min amrap:

• 500m soutu
• maksimitoistot wall-ball 3m (N 6kg / M 9kg)

Tulos on wall-ball:ien määrä.

Back Squat For Load:
Set 1: 5 @75%
Set 2: 4 @80%
Set 3: 4 @80%
Set 4: 3 @85%
Set 5: 3 @85+%
Set 6: 3 @85+%
- Rest 3:00 btw sets

Clean & Jerk Complex
Every 2:30 x 6
1 Squat Clean + 1 Front Squat + 1 Split Jerk
- Start @80%, increase load each round.

40 min, 2 min per piste.

1. Lattiapenkkipunnerrus 1:lla käsipainolla
2. Kyykky 1:lla käspainolla
3. Paholaisenpunnerrus 1:lla käsipainolla
4. lepo

5x2
* Build to a heavy set.
Rest 2-3min.

Warm up 2-3 rounds:
10 Alt. cossack squat with plate
8/8 Windmill with plate
10/10 Plate halo
3/3 Bird dog with 5s hold
3 Broad jump @50-60% effort

Every 2min x 4:
Power snatch + Squat snatch
1. @60%
2. @65%
3. @70%
4. @75%

1min Rest

Every 2.30min x 8:
Snatch
1. @80%
2. @85%
3. @87,5%
4. @90%
5-8. Find your 1RTM