For Time :

150 Air Squats

*EMOM 3 Burpees. Start at burpees.

TC 11

Lantio & alaraaja -teemaisesti käydään läpi sellaisia tukiliikkeitä, joita jokaisen olisi hyvä tehdä, mutta ei kuitenkaan tee.

6 rounds for time:
12 V-ups
10 Burpees
8 STOH 50/35kg

5min AMRAP: Squat Snatch @80% of todays best.

Go by feel. Scale if needed.

DU skills

Every 90s, 6 Rounds (A,B,A,B,A,B)
A:
10-20 DU
8-12 Burpee
B:
10-20 DU
8-12 WB

rowing intervals

5sets:
150m row fast
150m row fast
100m row faster
100m row fastest
100m row fastest

rest 2min between rows

2-3rounds:
5 high box jump
20 russian twist
60s D-ball hold

A.) Back squat w/2.sec pause atg
1.)1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) complete 2
pause reps until you reach an
RPE 8 double TRY TO BEAT YOUR
LAST TIMES WEIGHT

B.1) Push press + Split jerk + Press In split
4×2+1+2

C.1) Split jerk from rack
5×2 @70%

D.) Snatch grip Deficit deadlift
1.) 1×10 @30% reseting every rep
2.) 1×5 @50% reseting every rep
3.) 1×5 @60% reseting every rep
4.) 1×5 @65% reseting every rep
5.) complete 2 reps until you reach
an RPE 8 double ~85+%

E.) 3×
1.) Single arm Farmers carry w/Rubber band ×20m
2.) Frog stand or hand stand hold
30.sec

Every 2min for 12min (6 sets):
5 Overhead Squats
Set 1: 30/20kg
Set 2: 35/24kg
Set 3: 40/28kg
Set 4: 45/32kg
Set 5: 50/35kg
Set 6: 55/38kg

Penkki 6x3x70%
-3s stopit

Facepulls 3x20

Pystypunnerrus käsipainolla 3x8-15 / käsi

Vasarakääntö käsipainolla 3x12-20 / käsi