"1/2 Cindy"
AMRAP 10:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Goal: Challenging effort, look to complete a round every 60-90s.
Alternate between pull-ups & chin-ups today.
Rx+: Weight Vest

Extra: Banded Pushdowns with an underhand grip: 3 x 12-15. Rest 60s.

2 Rounds of:
1. Alt. V-ups
2. Back Ext.
3. Hollow Rocks
4. Superman Hold

Rest 3:00

2 Rounds of:
1. Ab Crunch
2. Back Ext.
3. Flutter Kicks
4. Superman Rocks

BP: 3x5 (75%, 80%, 85%)

In 20 minutes:

Squat Snatch TnG 3 RM

Warm Up 12 min

Ski 1:30
5 Strict Pull Ups
5 Snatch Press
3 Snatch Drop
5 Muscle Snatch
5 Box Jumps

Jotain sekalaista treeniä

Jalkanostot maaten 4x20 (lantion nostolla)

Kyykky 4x6x70%

Lonkan/jalan loitonnus kumpparilla 4x10-15 / puoli

Vauhtipunnerrus 3-5x5
-lyhyillä palautuksilla (60-90s) nousu ”kovaan vitoseen”

SitUps 3x20

Pendlay Row 3x4x55-60%

Maastaveto 3x6 (60-70-80%)

"Yhden käden kumppariveto" 3x10-15 / puoli

Kylkilankkunostot 3x20 / puoli

For time:
25 Burpee Box Jumps @60/50cm
50 Shoulder to Overhead @60/43kg
25 Burpee Box Jumps

Timecap: 14:00

Extra:Banded Overhead Triceps: 4 x 25. Rest 60s.

Deadlift 6 x 8, 3 min rest
Last set 2x reps or 'till failure