2-3 rounds:

10 GHD hip extension
10+10 Db seated press
10+10 Db row

4 Rounds:
16 Box Jumps @61/51cm
11 Power Cleans @85/50kg
30 Russian Swing @ 24/16kg
21 Burpees

Rx+: High Box, 100/70kg, 32/24kg

IN TEAMS OF 2.

AMRAP x 30 MINUTES
100 Wall Balls
80/60 Cal Bike/Row/Ski
60 Deadlifts
40 Strict Handstand Push-Ups / Pike Push-Ups / Push-Ups / Incline Push-Ups

• P1 works while P2 rests. Split work as needed.
• Note: This workout may be adjusted after Friday's workout is confirmed.

IN TEAMS OF 2.
AMRAP 25:00
400m Run / 2 x Stairs
60 Tall Box Jumps @ 75/61cm
80 Back Rack Alt. Lunges @ moderate to heavy
100 Sit-Ups

• All work split, except run/stairs which is done together.

IN TEAMS OF 2.
FOR TIME
2 ROUNDS
400m Run / 2 Stairs
80 Back Squats @ Moderate
80 Box Jumps Step Down

Immediately Into 2 ROUNDS

200m Run / 1 Stairs
40 Front Rack Alt. Lunges
40 Box Jumps @higher than first 2 rounds

• P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

IN TEAMS OF 2.

ON A 9:00 RUNNING CLOCK...
90/70 Cal Bike/Row/Ski
50 DB Hang Power Cleans
-Rest remaining time

ON AN 7:00 RUNNING CLOCK...
50/40 Cal Bike/Row/Ski
40 DB Hang Power Cleans
40 DB Farmer Lunges
-Rest remaining time

ON A 5:00 RUNNING CLOCK...
30/25 Cal Bike/Row/Ski
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 DB Front Squat

• Split as needed, one works!

AMRAP 13

60 Single Unders
20 Deadlift 60/40kg
10 Box Jumps

VIIKKO 4, HARJOITUS 2

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LÄMMITTELY

5min vapaavalintainen ergo

jonka jälkeen 10min

14 gorilla-soutu
15 russian twist
14 kasakkakyykky
5-10 takakyykky (nouseva kuorma)
3 penkkipunnerrus (nouseva kuorma)

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VOIMA

Penkkipunnerrus
5x3 @RPE 8-9
-2min lepo sarjojen välissä

Takakyykky
3x6 @RPE 8-9
-2min lepo sarjojen välissä

Leuanveto
3x maksimitoistot
-1-2min lepo sarjojen välissä
- Jos saat tehtyä vähintään 3 tiukkaa leuanvetoa ilman kuminauhaa, tee maksimitoistot ilman apuja. Kuminauhojen kanssa tehtäessä tähtää toistomäärä 8-15 toiston välille

EMOM x 15

Power clean&jerk
5min x 3 (50-60%)
5min x 2 (60-70%)
5min x 1 (70-75%)

Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
10 good morning with plate

Strenght
OHS 2x10 +2x5reps @light/mod weights
BENCH PRESS 2x10+2x5reps@light/mod weights
SUMO DEADLIFT 2x10+2x5reps @light/mod weight

Accessory Work
3 sets
5+5 single arm db thrusters
10 strict pull ups (banded)
15 kb swings @16/24kg
rest 2 min bwn rounds