3 Power Clean + 3 Front squats + 3 STOH
70/50kg

10 rounds as AMRAPS:

1min ON, 30sec OFF

1) 8 Thruster (40/30kg) + 5 C2B
2) Row 10/7 kcal + 8 Burpee over Rower

This is an AMRAP. First you do 1min of 1) then rest for 30sec, then 1min of 2), rest for 30sec and continue from 1) where you were. Keep a steady pace through the whole workout. Total time of workout is 30min. Scale if needed.

RPE 3-4

For quality:

50 Hollow rock
50 Jumping lunges
50 Mountain Climbers
50 Air squat

Alternate
1. 6-8 db box step overs 2x22.5/15kg
2. 10-15 kipping pull ups

Main goal is to stay consistent with the pull ups, box step overs in suitcase hold to fatigue grip.

Practice kipping pull-up, butterfly pull-up

3 Rounds

A1) Single leg landmine RDL 10+10 reps
A2) Half kneeling KB press 10+10 reps
A3) Alt. KB Gorilla row 16 reps

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep

TC 35.

Last 28. May 2019

6 x AMRAP5 with 2 min rest
Alternating between A & B

A) AMRAP5
Row/Bike 15/12 cal
12 Box jumps
9 Thruster

B) AMRAP5
Run 200m
12 Wall balls
9 T2B

Barbell @42.5/30

Men's league ice hockey

16min

100m juoksu
3 leuanveto
5 etunojapunnerrus
7 ilmakyykky
10 yleisliike