Yleinen

Parin kanssa 35 min As Long As Possible / For Time 100 Deadlift 90 Back Squat 80 Hang Power Clean 70 Front Squat 60 Push Jerk 50 OHS 40 C&J 30 Squat Clean 20 Cluster 10 Squat Snatch Barbell @60/40kg Toistot voi jakaa miten haluaa

8x5min amrap Go @70-80% tahti 5 min amrap 750/500 m Row 600/400 m / Ski / 1500/1200 Assault / 3min bike + Max Meter Object Carry 5 min Amrap 3 Pull Up 6 Push Up 9 Air Squat 5 min Amrap 750/500m Row / 600/400m ski / 1500/1200 Assault / 3 min bike erg +…

Parin kanssa 1 kierros vuorotellen 30 RFT 12 KB Swing 10 Box Over 4 Burpee 2 Sandbag Over Shoulder TAI HEAVY Power Clean 40 Min Cap 40 Min Cap

Pull Up / Ring Row 4 x Max Reps (Strict!) 2 min easy Row / bike / ski / Assault between sets Metcon For Time 100 Bench Press @60-65%max Emom 5 Pull Up / Ring Row Aloita Pull upeilla tai ring rowlla 15 min cap ”Core” Tabata Hollow Hold

Emom 5 Front Squat 1 rep Emom 5 Front Squat 2 rep Emom 5 Front Squat 3 rep Metcon For Time 100 Wallball *Emom 5 C&J @70/50 *Aloita C&J:llä 12 min Cap