With Partner 25min AMRAP

30 Db snatch (22,5/15kg) alternating hands
30 Box jump overs
100m Kb farmer's carry (2x32/2x20)

Lämmittely:

3 kierrosta
10m kuminauha kävely eteenpäin
10m kuminauha kävely taaksepäin
10m kelkan työntö@BW
5 Raakarive riipusta
5 raakatyöntö

Raakarive riipusta + raakarive + RaTy

1+1+1@70%, 1+1+1@75, 4 x (1+1+1)@80%

Raakatempaus + tempaus

8 x (1+1+)@65%-75%

Niskasta Te-otteelle VAPU

5x3@70-80% (Te)

10min Death by burpee box jump over 60/50cm.
On min 1, 1 rep. Min 2, 2 reps. Min 3, 3 reps. Etc.

Your score is the last round you can finish in the minute.

5 Rounds of:
2:00 on/1:00 Off

• Choose between Row, Bike, Run or Ski Erg
• Maintain output across all 5 sets.

Single Leg Glute Hip Thrust: 3 x 5 ea. w. a 5 count pause at the top of each rep. Rest 30s.

"Alatalja" kuminauhalla 4 x 8-12
Ojentajat käsipainolla pään takaa 4 x 8-12

Warm up(8)
100m run

10 jax
10 air squats

10 mclimbers
10 air squats

10 high knees
10 air squats

100m run

Mobility(5)
1:00 min pigeon
1:00 min chest opener

Weightlifting(15)
Back Squat-4x1@90% of 1rm

Workout(20)
400m run
100 jump rope-challenge up-double unders
400m run
100 butterfly sit ups
400m run
100 hand release push ups
400m run
100 lunges

Opt(12)
1600m walk/run
3x3 front squat
5x5 hip + bk extension

Finisher
30 w-raise
15 side plank punch thru per side
60 oblique crunch
1:00 quad stretch

Rästi

A.) HS hold practise 20 min

4 rds for quality:

30 sec HS hold
rest 30 sec

Kipping Toes to rings 10 reps
rest 30 sec

Plate windmill 10 reps/side
rest 30 sec

Mobility/ Open gym