Strict Handstand Pushups

5 : 4-3-3-2-2
10 : 9-8-7-6-6
15 : 12-10-8-6-6
20 : 18-15-12-8-6

Bench Press

2 x 8 x 70%
2 x 6 x 75%
2 x 4 x 80%

Emom4 4rouds
Snatch pull
Power snatch
Snatch
OHS

Every 90s 4rounds
Power snatch
Snatch
OHS

Every 2min 6rounds
Snatch

EMOM
1. 5 Hang clean & jerks
2. 1 legless + 1 rope climb
3. 5 D-ball squat + 15m Bear hug carry
4. 15 GHD sit-ups
5. 8 HSPU (advanced 12)
6. 13/10 cal AB
7. 40 DU
8. 12 T2B
9. REST

Every 4min x 5:
24 WB 9/6kg
18/14cal Row
12 Pull-ups

Scaled:
21 WB 9/6kg
15/12cal Row
9 Pull-ups

Floor press 6-5-5-4-4
Work up with weight (not max)

Chita täyttää 22 vuotta. Sen kunniaksi !
22 min AMRAP
10 rengas dippiä
22 DU
10 T2B
22 DU
10 mavea 80kg/60kg
22 DU
10 KP Thruster 2x22,5kg /2x15kg

1-15 min: peruslämmöt
16-30min: lajilämmöt + aktiiviset venyttelyt
31-45min: 3x3 (40-50-60%)
46-60min: 3x2 (65-75-85%)

61-90min

VAIHTOEHTO 1
-tankohypyt 3x3x20% + lihashuolto

VAIHTOEHTO 2 (jos kulkee tai koutsi käskee!!)
-kyykky 2,5-5% korotuksilla (3-5 kpl.) kohti uutta maksimia

EMOM x 30:00
Minute 1: 45s Row
Minute 2: 45s Hang Power Cleans @35/25kg
Minute 3: 45s Bike
Minute 4: 45s Single Unders
Minute 5: 45s Barbell Thrusters

Goal: Sustainable pace - leave enough in the tank that you can go for the entire 30 minutes with feeling like you're able to continue at that pace for as long time if asked to do so. Barbell loading light.

Extra:Banded Facepull-apart: 3 x 50. Rest as needed.
- light band

Aloita treeni
1,6 km juoksu/2 km soutu/4 km pyörä

Sen jälkeen 10 kierrosta
5 yleisliike
10 kyykky
20 Kahvakuula heilautus