Amrap 5min
10 T2R
20 Crossoveria/ Tuplaa/Sinkkua

3min lepo

Amrap 5min
100m/200m Kone
12 KP-tempausta

3min lepo

Amrap 5min
10 Linkkaria
8 Burpeeta
20 KK-heilautusta

3min lepo

Amrap 5min
"CINDY "

Etukyykky Max1

Maastaveto 2x95%

Jefferson Curl 3x12x20-25%

Power clean

8x2 power clean 70-85%

2 x TABATA, rest 60s in between:

Tabata 1:
db crush grip hammer curl

-rest 60s-

Tabata 2:
Banded tricep overhead extension

Sumo Deadlift 6 x 4 reps
- Touch n'Go
- build up to 80% and keep same across all sets
- 2 mins rest btw sets
- perfect form, no fails!

Warm Up
2 rounds
2 min cardio
5 russian baby strech
10 scapula pull ups
5+5 single arm kb swingss
:20 wall walk hold
:40 supermans slowly
then get ready for workout

Metcon
Partner Workouts
10 min amrap
60 toes to bars
60 wall ball shots
max calories ski erg in remaining time
other partner must do sandbag bear hug hold during cardio

rest 5 min

10 min amrap
60 kb swings
60 hspu
max calories running or bike erg in remaining itme
other partner must do double kb front rack hold during cardio

Accessory Work
3x12-15 double kb seated press
3x12-15 standing tricep turn with single dumbbell
rest 1-2 min bwn sets

Rest day - what did you do?

YGIG 4 Kierrosta laadukkaasti

4 Köysikiipeilyä/leukaa/rengassoutua
12 Valakyykkyä (kevyt/keskiraskas)

1 kierros= molemmat ovat tehneet.

Snatch

PRIMER EMOM5

1 sn pull + hi hang squat snatch + 1 snatch

20 mins to build up to a heavy 1RM squat snatch of the day


• Always do two sets with the same weight, and then build up (except the ones close to 1RM

3 sets of:
10 plate full raise

8 muscle snatches (bb)
6 tempo pendlay row (bb)

*Rest 90s bw sets

Kyykky 2x4x87,5%

Suorinjaloin maastaveto 3x12x30-40%
-sumolla

Kulmasoutu käsipainoilla 5x10
-🍑 kiinni seinässä!!