Aikaa vastaan:

21-18-15-12-9-6-3

• sumo deadlift high pull
• push jerk

N 25kg / M 35kg

45min Amrap:

20/17 cal koneella
20 Ilmakyykkyä
5 Joogapunnerrusta
10 Vala-askelkyykkyä (keppi/tanko)
10+10 Russian twist
20-30s Kuppipitoa

For Time:
3 Rounds of "Cindy"
12 Clusters 40/30kg
3 Rounds of "Cindy"
9 Clusters 40/30kg
3 Rounds of "Cindy"
6 Clusters 40/30kg

Rest 2 Minutes

1 Mile Run

🎵🎶💃🕺🎶🎵

Facepulls 4x20

Penkki 82,5% x AMRAP
-ylösmenot esim 55-65-75% x 3

Stoppi-penkki 5x5x60%

Pendlay Row 5x12x30-40%

WORKOUT
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

Rest day - what did you do?

Prone Banded Hamstring Curl 3 x 25. Rest 60s
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Strength

Press
Strength 5*5
Hypertrophy 5*8

Accessory

3 sets of 8-12 reps
tactical pull ups
single arm press each arm

Workout

3 rounds
1 min max rep partner tyre flips
400m sled drag

Strength

Snatch

Novice: 3*5 OH squat
5*3 Snatch pulls (hang)
Advanced: 6 sets of 1 hang snatch+3 OH squats
3*3 snatch pulls

Workout

3-5 rounds:

10 heavy goblet squats
into
Max Thor's hammer hold each arm 10/20kg(hold a loaded sled in one hand)
Who can hold on for the longest time?!
Who is worthy?