5 rounds for quality

10/jalka banded hamstring curl
10 banded pull aparts
10 banded face pull
1 min goblet squat ankle flow

Goblet ankle flow

banded pull apart

Maastaveto 4x3x75%, 3x2x85% + nousu helppoon "kisa-maksimiin"
Etuheilautus 5x8-15
Staattisia vatsapitoja

7 R FT

10 WB
20 m Bear crawl
40 m Walking lunges
20 m Bear crawl

Takakyykky kolmosia työntörautaan saakka 4 x 3

Työntö kisaverryttelyn tapaan jätetään n. 10-15 kg alle viimeisen verryttelyraudan

40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 ,

For time 10-9-8-7-6-5-4-3-2-1 reps of

• Bench press (BW) (Ladies 1/2 BW)
• Hang power clean (BW)
• Strict pull up

Timecap: 20 min

Squat Snatch

Spend 20min working on technique completing sets of 2 reps.

Rest as needed.

120:60 x 8

8 rounds of 2 min work, 1 min rest

9 squat cleans @75%
7-9 TTB

Buy-in:
1000m row

Then 15 min AMRAP:
20 sit-ups
10 pull-ups
5 Burpee box jumps

Cash out: 50 V-ups

*score is total rounds/reps
*make other notes in comment section

5 Rounds of

AMRAP 3

• 3 Power clean RX: 60/40kg; Sc1: 45/25kg; Sc2: 35/15kg
• 6 Push Up
• 9 Air Squat

Rest 1min