5 rounds for time:

400m Run
8+8 Single Arm KB OHS 32/24kg

TC: 20min

Gym open 05-23

Takakyykky 6 x 2 x 80%

Rinnalleveto taskuilta + työntö

5 x 2 x (1+1)x60-70%

Kuntopiiri 15 minuuttia:

15 Kahvakuula etuheilautus
10 punnerrus
10+10 Kulmasoutu, käsipainolla
30 russian twist

B.

5 Rounds x AMRAP 3:
200m Run (Buy in)
And then...
amrap:
“Macho Man”
(w/ db's, Rx:2x 22.5/15kg)

Rest 1 Minute Between Rounds

• 1 rnd Macho Man: 3 Power clean 3 Front squat 3 Push jerk

C.
3-5 rds: (super sets)
7-10 Ring dips
7-10 Ring rows
10-15 GHD sit ups / Weighted Sit ups
Rest 90s.

1-20 reps of

Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean 3/4xBW

Waving Back squat (15 mins)
6-1-6-1-6-1
- keep the same for the sets of 6s
- add weight each time for the heavy singles

"For Time (TC: 18')
21 Clapping Push up
21 Thrusters @40/30kg
400 meter Run
18 Clapping Push up
18 Thrusters
400 meter Run
15 Clapping Push up
15 Thrusters
400 meter Run

"

2 devil presses 20/15kg
2 box step overs 60/50cm, holding 20/15kg DB's
4 devil presses
4 box step overs
6 devil presses
6 box step overs
Etc...
Add 2 reps per round

E3MOM FOR 21MINS

20 heavy russian KB swings
10 Push-ups
20 Jumping lunges

*Uusi kierros lähtee aina 3 min välein. Kahvakuulaheilautus nyt venäläiseen tyyliin eli n. rinnan/kasvojen kohdalle riittää. Ota omaan tasoon nähden raskas kuula.

Go out for a longer run (45-60 minutes) ☀️