4RFT:

Row 500/450m
2 Power Clean @ 80%
8 C2B

For time:
Row 300 meters
20 push presses 60/42.5
Row 300 meters
15 push presses
Row 300 meters
10 push presses
Row 300 meters
5 push presses

7min AMRAP
5 box jumps 75/60
3 cleans 100/70

Kapea penkki 5x5x60%
-2s stoppi

Pystypunnerrus 5x10 (noin 40%)

Ojentajat kumpparilla 5x20

Kehonpainosoutu 5x amrap

Tasapainolankut 3 sarjaa

Every 3min for 3 rounds
10 Back squat @60-75% 1RM

EILINEN / HUOLTOA

10 Rounds Each:
1 Deadlift 140/100kg
10 Toes to Bar
15 Bar Facing Burpees

• Switch After Full Rounds
• 30 Minute Time Cap

TYÖNTÖ 1RM (saksiin, teline/pukit)

VAUHTIPUNNERRUS 1RM

PYSTYPUNNERRUS 1RM

Lähestyminen: 4@50%, 3@60%, 2@70%, 2@80%, 1@90% -> pal. 2min