190623 MAANANTAI
(accumulate 2min of handstand hold
accumulate 1min of hanging l-sit hold)
3 rounds
2min AMRAP
3 wall walk
10 pistol squat
2min AMRAP
row (cal)
200623 TIISTAI
On a 20:00 clock:
5-rep-max sumo deadlift
200623 TIISTAI
10 – 8 – 6 – 4 – 2 turkish get-up
rest 1min between sets
start lighter, finish heavier
210623 KESKIVIIKKO
Pariskaba laji 3
"Kerkeekö"
3 x 3 min AMRAP, rest 1 min between amraps:
A.
30 syncro DB snatch 15/10
30 syncro DB reverse lunge 15/10
30 Jumping pull-ups (if completed in 3min, advance to next round)
B.
25 syncro DB snatch 15/10
25 syncro DB reverse lunge 15/10
25 pull-ups (if completed in 3min, advance to next round)
C.
20 syncro DB snatch 15/10
20 syncro DB reverse lunge 15/10
remaining time amrap of chest to bar pull-ups
220623 TORSTAI
OTM 16
1. 1-5 ring muscle-up / 3-8 ring dip
2. 20-60 double under / 60-80 single under
3. 10-15 burpee
4. rest
230623 PERJANTAI
"Juhannustanssit vol 3" (outside)
30min AMRAP
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm thruster 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15