PK / VK1 sykealueella 50min

200m run/walk
20 kb swing
20 Air squat
15 Sit-up
10 Pull-up
10 Push-up

4x 12min

1) Kone

2) 5-10x/liike:
Lapapunnerrus+ kierto rist. nilkkaan
Yhden jalan linkkari
Rengassoutu yhdellä kädellä (kierto)
Strict t2b tai jalkojen nosto
Kulmasoutu (kp/kk)
Sivutaivutus (kp/kk)

3) Kone

4) 5-10x/liike:
Tuulimylly
Pohjepumppaus kulmanoja-asennossa
Lonkat+kierto
Syväkyykystä ojennus
Skorpioni

AMRAP 18

9 Deadlift 102,5/70kg
60 Double Unders
30 Wallball 20/14p

Tibia Raise: 2 x 20 each. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM 30:00
Minute 1: 45s Row
Minute 2: 45s Russian Swings @24/16kg
Minute 3: 6 x 10m Shuttle Run
Minute 4: 45s Bodyweight Lateral Box Step-overs
Minute 5: 45s Landmine Thrusters (20/15)
- Goal: Sustainable pace

Extra:
Pistol Bottom Position Hold: 3 x 10-20s each. Rest 60s
OR Closed Stance Stand to Sit 3 x 6.

Set 1-4: 2 Power Snatches + 1 Hang Power Snatch
Set 5-8: 1 Power Snatch + 1 Hang Power Snatch
- Rest 2min btw sets
- Build to heavy

10RFT:

500m Bike Erg
15m Double DB Walking Lunge
10-1 Dumbbells Shoulders to Overhead

2x22,5/2x15kg

TC 20

For total Load:

5 sets of 5

HS+HS walk 4x15s + 10m

Queens and men
8 min AMRAP
3 queens press 2x22,5kg/ 2x15kg (burpee + squat clean and thruster)
6 Man makers 2x22,5kg/2x15kg
10 sit ups
20 russian twists 22,5kg/15kg