Lonkan alueen mobbailu

Every 90 seconds for 9 rounds on each stations:
Station 1: 30 DUs + 1 rope climb
Station 2: Run or bike for meters
Station 3: Sandbag get ups (alternate shoulder every 2 reps)

3 rounds:
10 KBS
5+5 KB C&J
5+5 Goblet Lateral Lunge video

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1-2 Skin the Cat video and 3-6 Slow&Controlled Muscle-Up video

20 min amrap with team (4-6)

60 single arm DB snatch (25-30kg)
80-120m the farmers walk (100kg)
60 over head squat (40-50kg)
80-120m the dumbell front rack lunge (2×24kg)

Find your today's 3 RM

Then 3 x @ 95% + 3 x @ 90%

Maintain your Clean Grip and work on first pull mechanics

Tempaus otteella maastaveto
5x5@120% (Te)

Tempausveto + Tempaus Polvelta

2 x (1+1)x60%, 2 x (1+1)x65%, 2 x (1+1)x70%, 2 x (1+1)x75%, 2 x (1+1)x80%

Raakatempaus
6 x 2 x 70%

4 Giant Sets
10+10 Single arm db press
10 Strict TTB

4 x Työntöveto x 3 (85-100 %)

EOM 12 min
Rinnalleveto taskulta + polven yläpuolelta + raaka työntö (65-75 %)

EMOM

start every min. 8 bar over burpees
then 1 Snatch

60
65
70
75
80
85
90
95
100
105
110
115
120

Power Snatch + OHS

8 x (1+1)@50-85%