On the Minute x 8:
2 Pausing Front Squats

Taneli 30 🥳

AMRAP 30 with a Partner

Hunting Cals as long as your Partner runs 300m

Switch every 10th minute between Ski-Row-Bike

5 RFT
400m Run w. medball
20 Russian twists
10 Medball push-ups (hands on medball)

6x
2,5min ON/2,5min OFF

Run 300m
+
Max Cal. In the remaining time of

A) Row
B) SkiErg
C) Assault Bike

EMOM 20:
ODD MINUTES: Handstand Skill (Hold, wall climb, HSPU, Walk)
EVEN MINUTES: Wall Sit :30

"Recovery"
12 Minutes of:
400 Meter easy jog
*after each lap complete 15 Banded Triceps Pushdowns + 15 Banded Pulldowns

Hyvää huomenta 4 x 3, raskas

Tempaus puolesta reidestä 4 x 2, 50-60%

Tempaus kahdella stopilla, polven alla ja puolessa reidessä

10 x 1 x 70 ->

Etukyykky 3 x 2, raskas

4 x 40 Russian Twist
4 x 10, leuat

Pistol squats & HR push-ups

For time:

30-20-10 Pistol squats, alt. legs
10-20-30 HR Push-ups

Timecap: 6 minutes

*Eka 30 pistoolia, sitten 10 HR push-ups jne...

Floor press (Barbell)

4 x 15

– Rest 60s between sets-

For time with an empty barbell:
75 Barbell Rows
50 Barbell Curls
50 Barbell Triceps Extensions
50 Barbell Rows
75 Hang Power Cleans
Timecap:15 mins