LM ja KK

for time

100 dus
21 thusters 42,5/30kg
50 <a href='/journal/movements/1069'>du</a>s
15 thrusters 42,5/30kg

3x10 Supine ring rows
No kipping
2min rest btw sets

Dead stop lifts. Barbell stops on your chest for 1-2sec.
All sets with same weight, use 70-80% of 1RM.
3min rest btw sets.

Glute ham raises 3 x 8

AMRAP 20
8 power snatch 50%
15/12 cal row
14 KB dead lifts 2x24/2x16kg

EMOM 5
0:45 HSPU

Battle of Riga event 1

1500m row
150 DU
30 burpee box jump overs
1km run (kortteli)

Time cap 22 min

In teams of two alternate 3 rounds of both amraps:
A): 4 min amrap:
Row for calories
– 2 min rest –

B): 4 min amrap:
25 sit ups
50 double unders
15 med ball cleans
– 2 min rest –

Tanko rinnalla kiinni. Kyynärpää ylöspäin.
(ilman dippiä)

5x2@30-40%

Polven alta riipusta rinnalle

5x3@90-100%