2 RFQ:
50 Hollow rocks
50 Superman rocks
50 Banded side steps (25/25)

5 RFT:
15/12cal Row
10 Pull-ups
10 Push-ups
10 KBS 24/16kg
10 Wall over burpees 120/100cm

EMOM5: 10 Thrusters 43/30kg
EMOM5: 7 Thrusters 50/35kg
EMOM5: 5 Thrusters 61/43kg
EMOM5: 3 Thrusters 70/50kg

Rest 5min btw emoms.

CONDITIONING

12min AMRAP:

Airbike 30/20cal
12 HSPU
24 GHD Sit-Up

RPE 3-4

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (40/30)
30 Toes to Bar
30 Thrusters (40/30)

150/100 Calorie Assault Bike/Row

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (50/35)
30 Toes to Bar
30 Thrusters (50/35)

150/100 Calorie Assault Bike/Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (60/40)
30 Toes to Bar
30 Thrusters (60/40)

tight form. hands by chest. Elbows in. Abs and butt tight.

6x
30sec ON / 90sec OFF
Barbell OH hold 60/40kg
- Barbell from ground
Focus on:
Hips under, tight body
Active shoulders: Press hard, shoulders to ears

5 Rounds
3 Power cleans 100/70
9 Press up
12 Air squat

EMOM 15 minutes (5 rounds):

Minute 1 – 30s. Handstand Holds
Minute 2 – 12 V-Ups
Minute 3 – 20 Slams

Rapukävely 6 kierrosta (3 etuperin / 3 takaperin)
Penkki 2x8x71%
Ylileveä Penkki 1xmax toistot (vähennä noin 15kg normipenkin painosta)
Vipari-combo 5 kierrosta
Kahvakuulatempaus 3x8-15 / käsi
Fillarivatsat 3-5 sarjaa