Rive ja työntö

Back squat, nine sets of three.

AMRAP 15

Row 1:30
Jump Rope 60 sec.
30 Wallball Shots 20/14p
15 Gorilla Rows

Emom 50 (45s liikettä)

1) Kone
2) 4-osan askelkyykky
3) Boxin ylitys
4) Kepillä olkapäät
5) Lepo

AMRAP 30:00 with a partner:
100 Air Squats
4 x Stairs (or 1km row)
100 Hang Power Cleans @52.5/35kg
4 x Stairs (or 1km row)

Rx+: @60/42.5kg, Alt. Pistols in place of Air Squats, Add 10 Ring Muscle-ups per round

EMOM 24:
Minute 1: 40s of Bike x max cals
Minute 2: 30s of Rower x max cals
Minute 3: 200 Meter Run
Minute 4: 100 Meter Run

Wu×2+
Muscle snatch ×5
Snatch balance ×5
Tall snatch ×5
Ohs w/pause atg ×5

Snatch 8×1 Building weight for heavy single

EMOM x 32-40

1) 6-16cal echo
2) 9 kb deadlift + 6 kb hang clean +3 stoh M: 20-24KG`S / W:12-16KG´S
3) 6-16cal ski
4) 10m hs walk / 2-5 wall walk

TARGET VK 1- VK2 / KIIHTYVÄ TAHTI, VIIMEISET 2-3 KIERROSTA SAA OLLA HAASTAVIA. 40-50S WORK TIME

Warm Up
2 rounds
1.5 min cardio
10+10 db floor press
10-15 ring rows
:30 side plank hold R/L

Strenght
Bench Press 5-5-3-3 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Ring Push Ups x 6-12 reps
even : Ski erg x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Strict Chin Ups x 6-12 reps
even : Air Bike x 30 seconds (mod/fast)

Shoulder Press

3-3-3-2-2-2-1-1-1

Go every 2:00