Go every 5 min x 8

A. 2 x rope climb
15-20 cal ski/row/bike
30m farmers carry
+ easy zone 2 erg for the remaining time

B.10-15 x pull ups
25-30 x wall ball
20 x front rack lunges @ 1x DB
+ easy zone 2 erg for the remaining time

AMRAP 23 with a partner:
50 calorie ergo
100 KB swings
20 wall walks
– Split work as needed; you go, i go

Ty-veto+Rive riip ap+Ylöst. Pys 2s. Saksiin
5sarjaa
-2+2+2

3× 3+2@63%, fs-%, rest btw sets 2-3min

2×3@barbell, 3@up to 74%, sn-%, rest btw sets 2min

4 sets:
10 Hip Thrusts
- Rest 1-2min btw sets

Rakenna raskas:
3x vauhtipunnerrus

EMOM 20 (5rounds):
1: 40 DU
2: 7 Burpee Box Jump Overs 60/50cm
3: Max Cal Machine
4: Rest

EMOM 10:
1 Power Clean
- Start @70% and build to days heavy

4-5 rounds:
1 power clean + 1 thruster + 3 split jerk behind the neck (2s pause at the dip & catch) @30-40% of 1rm

Kevyt ja tekniset painot.

6-8 sets:
3 bodyweight split jerk 1 clean + 2 split jerk @60-65%

Prossa suuntaa antava. Pidä toistot semi kevyinä ja teknisinä. Rinnallevedon voi tehdä raakana tai kyykkyyn.