Pk liikuntaa ulkona tai sisällä vapaa valintaisesti 30-60 min ajan.
sauvakävely, hölkkä, soutu, uinti, pyöräily, ski erg, assault bike jne.
Jokin kardioliikemalli missä on helppoa kontrolloida sykkeitä,

In Teams of 3 (30 Minute Time Cap)
3 Rounds:
60 Kipping Handstand Push-ups
20 Bar Muscle-ups
Directly Into...
30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)

Optional Accessory:
CONDITIONING
For time:

1-10, Sandbag/Slamball from Ground to Shoulder
20m Prowler Push

Alternate between ground to shoulder and prowler push. On the 3-2-1-Go! Lift the sandbag to shoulder, then push the prowler 20m. Next round 2x sandbag from ground to shoulder and again push the prowler 20m. Last round is 10 sandbag ground to shoulder and 20m prowler push

Overall RPE 4

3 sets of:
DB Goblet Squats x 15 reps @4010
Rest 90 seconds
Ring V-outs x 10
Rest 90 seconds
Front Foot Elevated (5-10cm) Lunges x 15 (/leg)
Rest 90 seconds

merkkaa goblet - saa ottaa kiloja lisää edellisiin jos mennee

3 sets of:
DB Goblet Squats x 12 reps @4010
Rest 90 seconds
Ab Wheel Roll-Outs x 12
Rest 90 seconds
Walking Lunges x 12 (/leg)
Rest 90 seconds

merkkaa Goblet!!

AMRAP 12 min
1-2-3-4-5-6-7.....

Thruster 45/30 kg
TTB

DB Shrugs: 4 x 15. Rest 60s.
– Hold peak contraction for 1 count.

60kg cleans
Ring dips

Every 3 minutes for 18 minutes:
5 Power snatches
- Build to heavy 5 reps

AMRAP 5
10 Du, 1 Bar Muscle Up
20 Du, 2 Bar Muscle-Up
30 Du, 3 Bar Muscle-Up
40 Du, ......
50.....