3 Rounds:

400m Run
21 Kettlebell Swing 24/16kg
12 Pull Ups

( 7 - 13 )

Run : Under 2:30
Swing : Unbroken
Pull Ups : in 1-2 Sets Every Round.

On The 3:00 x 10 Rounds:

500m Row

Odd Rounds: Hanstand Push Ups
Even Rounds: GHD Sit Ups

Row: Completed Under 2:15

HSPU/GHDSU : Athletes should have at least :40s to chip away at reps. These are not max sets.

Have a goal number of reps you'd like to hit for each bodyweight movement.

Score: 10 sets of reps

For total Load

5 Sets of 4

Score: Enter loading for all 5 sets.

Tempaus

PULL UP progression 2/4

Every 90s x6
- Max unbroken pull up

---

Vähän lisää viime viikosta

EMOM 20 (5rounds)
1) 1-2 rope climb / 3-4 up&down köydellä
2) 40m kb baby carry (heavy)
3) 8 db box step overs @2x20/14kg
4) 4-10 handstand push ups / 12 db push press

---

kb baby carry: kahvakuula rinnalla "halauksessa" kävely

---

AMRAP 20
4-10 handstand push ups
12 toes to bar
10 kb/db front rack lunges
10 Burpee over DBs

AMRAP 15

1 Deadlift
1 Burpee Pull Up
1 Dumbell Thruster
2 Deadlift
2 Burpee Pull Up
2 Dumbell Thruster
.....
add 1 rep every rounds

Barbell 102,5/70kg
Dumbbells 22,5/15kg

Deadlift : Loading should not exceed 60% of your 1 RM

• Aim Unbroken sets of deadlift up to the round of 6`or beyond. When the Thrusters begin to feel more challenging, that is when we may want to consider breaking deadlifts.

• Try hold on for unbroken sets of Thrusters throughout.

Hyvät peruslämmöt.

Huolellinen (aktiivinen) venyttely eli pumppaavia venytyksiä: varsinkin lonkankoukistajat, takareidet, nivuset.

Kyykky
-stoppikyykky-kolmosia noin 40% asti
-stoppikyykky-ykkösiä noin 55-60%
-tästä eteenpäin ykkösinä kohti uutta enkkaa 💪🏻

10 min AMRAP
2+2 TGU 24kg/16kg
10 pull ups
3+3 pistol squats
40 DU

Rive ja työntö