6 sets of Back Squat
Sets 1-2: 3 @75-80% 1RM Back Squat
Sets 3-4: 2 @80-85%
Sets 5-6: 1 @85-90%
- Rest 2-3min btw sets

10 kierrosta
4 thruster 2 x 22,5/15
6 t2b
20 DU

Kiva sprintti treeni. Tavoite voimistella ja trhrusteroida unbroken. Vauhti kova.

21min AMRAP
run 240m (3 rounds)
30 wall ball
run 160m (2 rounds)
20 push ups
run 80m ( 1 round)
10 Burpees

Scaled
21min AMRAP
run 80m ( 1 round)
15 wall ball
run 80m ( 1 round)
10 push ups
run 80m ( 1 round)
5 Burpees

30-20-10 reps, for time of:
Lateral Burpee Over Bar
Front Squat, 50/35 kg

Timecap: 15 mins

Front Squat 3RM

• build up in 15 mins
• rest 2 mins btw heavy sets

8x
2min ON/2min OFF

Run
20/15 Cal
Run x2
Max Calories

Row-Bike-Ski-Echo

4x
New start every 8th minute
Alt A and B

A. 18-20/12-15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal SkiErg
14-20 DB Snatches
14-20 Wall Balls

B. 18-20/12-15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal Echo/Bike
14-20 KB Swings
14-20 Wall Balls

Kyykky 5x80%

Etukyykky Max5
-ALL OUT!!

SitUps 5x5
-jalat tuettuna/lisäpaino

-ilman välineitä

*flat footed

2×3@barbell, 3@up to 50-55%, sn-%, rest btw sets 2min