Front squat 8 x 3 (75 % -->)

Try rest only 120 sec between lifts.

EOM 14 min
Power jerk + jerk

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:

RX´d: (ages 16-54)
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Complete as many rounds as possible in 15 minutes of:

Scaled: (ages 16-54)
19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

5 rounds of:
Partner A: Max plank hold
Partner B: 20 push ups

When Partner B completes 20 push ups partners swap places.
Score is total plank hold.

4 x 4 (2-2-X-1)

2s pysäytys liikkeen ala-asennossa.

3 Rounds for time:
5 Sandbag Ground To Shoulder 60/40kg
5 Sandbag Squats
5 Wall Walks (open standard)

In squats you can hold the bag as you choose.

For time:
4 Rounds of:
21/18cal Row
15m Dual DB Walking Lunges 2x20/15kg
9 STOH 60/42kg

You can carry the DBs anyway you choose.
Take barbell from ground.

Handstand Push Up

6x ME
30 Seconds on, 90 seconds off

500m row/ski/bike
3x
7 bulgarian split squat e/s
30s. wall facing Hs hold
10 toes on plate calf raise

---

5 Rounds
15 TTB
18m Regionals Standard DBL DB Lunge
64 Double Unders
@22.5/15

Power lifting (2/4)

Pääliikkeet
Box squat (boxi taakse) 4x5 (3 min tauko)
Bench press 4x3 (3 min tauko)

Apuliikkeet
Kapea penkkipunnerrus tangolla 3x6 (1 min tauko)
Weighted chin-ups 3x6 (1 min tauko)

*Voimanostoon perustuva tunti. 4 viikon proge.