2rounds: 4min ON/ 1min OFF

1) bike
2) row
3) ski
4) echo

Facepulls 3x20

Lattipenkki käsipainoilla 3x8-15

Penkki 5x1x80%
-3s stoppi
-joka sarjaan eri ote, kapeasta leveään

Vipunosto eteen tangolla 3x10

Hauiskääntö tangolla 3x20

Rannekääntö tangolla 3x20

"DIANE-ISH"
PERFORMANCE
ON A 15:00 RUNNING CLOCK...
21-15-9
Deadlifts @100/70kg
Strict Handstand Push-Ups
-Immediately into AMRAP in Time Remaining of
15-12-9
Cal Bike/Row/Ski
Deadlifts @60/42.5kg
Strict Handstand Push-Ups

---

"DIANE-ISH"
FITNESS
ON A 15:00 RUNNING CLOCK...
21-15-9
Deadlifts @ moderate
Push-Ups / Incline Push-Ups
-Immediately into AMRAP in Time Remaining of
15-12-9
Cal Bike/Row/Ski
Deadlifts @ light
Push-Ups / Incline Push-Ups

Deadlifts
10-8-6

• Build up to and slightly past workout weight

EMOM 6

1 Minutes : Front Squats 40/30kg ( Floor )
2 Minutes : Rest

Front Squats

4-4-4-4

Go Every 3:00

Warm Up
2 rounds
2 min bike erg (add speed during 2 min)
10/10 single leg RDL
8-10 burpee pull ups
:40 side plank hold R/L

Strenght
Speed Pause Bench Press 6x2reps @60-65% (1 sec stop at chest)
perform 3 weighted/bw strict chin ups right after (as sharp as possible) @20-30% of 1rm
rest 3 min
Seated barbell strict press 3x8-10 reps (keskipainolla, joka liikkuu ylöpäin hyvin
eikä punnerrus ala hidastumaan)
rest 2-3 min

Metcon
5 rounds @treshold pace
50 double unders
10-15 c2b pull ups or normal pull ups
5 deficit strict hspu / strict hspu

3 min rest

5 rounds @treshold pace
15/12 calories bike erg
10-15 toes to bars
5 deficit kipping hspu

Optional Accessory Work
3x6/6 Filly Press (fast up)
3x6-8 banded GHR
rest 1.5-2.5 min bwn sets

2-4rounds:

3-10 strict pull up
30-60s plank hold

EMOM x 8-12
1) echo
2) 5 muscle clean + 5 hang power clean + 5 power clean
3) echo
4) 8 reverse lunge + 20s hollow hold

A1) explosive C2B (strict) 3x4
A2) explosive dip 3x4 (strict)
A3) box jump + explosive lateral jump 3x(3+3)