Bench Press
5-3-1-5-3-1
-Rest 1:30-2:00-

80-85-90 % 80-85-95%

Deadlift
5 x 2 (90-95%)

4 Sets
3-6 Deficit Strict Hspu
Max Reps of Kipping Hspu (2-3 toistoa varastoon)

Every 1:30 for 12:00
A: 1-5 Ring Muscle Up
B: 6-8 Bar Muscle Up

For Time:
50 Ghd
3 Legles Rope Climb
50 Bench Press 22,5
3 Legles Rope Climb
50 Handstand Push Ups

20.-26.11 III

Front Squat + Split Jerk
3 x 3 + 2 82-85%
3 x 2 + 1 87-90%

Hang Power Clean + Hang Squat Clean + Squat Clean
4-5 x 1 + 1 + 1 (87-90%)

BTN Push Press + Overhead Squat
4 x 3 (heavy as possible)

4 Rounds
20 Back Rack Lunges 80kg
15m Hs Walk
30 Wall Ball

Squat Snatch
4 x 2 (heavy as possible start 85%)
3 x 1 (heavy as possible, jatka raskaasta 2)

Snatch Deadlift (115-120%)
3-4 x 5

Back Squat
5 x 2 (85-90%) raskas, kaikki samalla

Isabel
For Time:
30 Snatch 60kg

Tng Power Clean + Push Jerk
2 x 5
2 x 3
2 x 2

Thruster
2 x 5
2 x 3
2 x 2

Emom 10
A: 6-10 Ring Pull Ups
B: 8-12 Toes To Bar

Amrap 12
20 Chest To Bar
20 Bench Press
1 2,5m walk + hspu + 2,5 hswalk
*lisää yks hswalk/hspu joka kierrost

Front Squat
6 x 1 (heavy as possible)
*kaikki samalla kuormalla

Deadlift
5 x 3 (Sama kuorma kun viimeksi 2toistoa)
*tai -5kg

4 Settiä
4-6 Ring Pull Ups (weighted)
6-8 Pendley Row (vastaote)

Amrap 12
100 Double Unders
20m Back Rack Lunges (70-80kg)
12 Bar Over Burpee