• Weighted backextension 3x10
• weighted sit-up 50 reps ( you choose load

10,9,8,7....1

power clean + hang power clan&jerk + front squat

First do with all movements set of 10, then set of 9 and so on.

(Rx: 60/42.5)

4 sets, rest as needed:

5-10 Strict TTB
10-20 Parallette Push-Up

Ohje: Jos varpaat eivät osu tankoon saakka, nosta niitä niin ylös kuin mahdollista. Panosta hallittuun ja rauhalliseen alaslaskuun. Punnerruksissa voit käyttää pienoisnojapuita, renkaita tai levypainoja/kahvakuulia

WOD (S):
EMOM 40
1: 12/10 cal row/ski/bike
2: 10-12 push press ~50%
3: 10-15 wall balls
4: 15-25 sit ups
5: Rest

Etsi 3 RM mave, aikaa 10 min

Swimming for 30 mins. - 1150 yards

3 RFT:
2000m Row, partner holds barbell in front rack 80/60kg
100 WB, partner in handstand hold.

Pause Overhead squat 5x5 (60-75 % 1 RM)

4 rounds 2 min ON, 1 min OFF
5 front squats 70kg/50kg
20m sprint
5 box jumps 60cm/50cm

5x 30sec On/30sec Off

• Row (cal)
• Push Ups
• Du
• Knee Hugs
• Burpees
• Chin Ups
• Shuttle Run

(1min rest between sets)