E2:30 x10, alt. between a & b:
a) 5 power clean
5-10 lat. bar over burpee
b) 5-10 HSPU / feet-on-box HSPU / double db push press
6-9 cal row

Tavoitetyöaika <90s / intervalli.

For Time:

3 rounds:

20 Kettlebell Swings (24/16 kg)
2 Kierrosta juoksua
5 Leukaa
2 Kierrosta juoksua

Leuat voi kipata tai strictinä.

For time:
10 Wall Ball (6 / 10 kg)
1 Ring Dip
9 Wall Ball
2 Ring Dips
8 Wall Ball
3 Ring Dips
…
1 Wall Ball
10 Ring Dips

Every 6min x 3:
10 Pull-ups
250/200m Ski
10 Dips
250/200m Row
10 DB Bicep Curls

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2min

Kipping pull up/C2B

E2MOM, 5 rounds
3-15 pull up/c2b
8-12 box step up/w KB

30 double DB burpee box step overs 2x 15-20/10-15kg
*pick a challenging weight!

Extra:

Dumbbell Chest Flies
3 x 10-12

porrastreeni Uhomäellä

kokoontuminen yläparkkiksella klo 11.00

Bench Press

3-3-2-2-1-1-1-1-1, Start ~75% and build 1 RM

Go Every 2:30