Back squat 5x4

In a 7:00 window

28/22 Cal Bike
With remaining time AMRAP:
21 Double Unders
14 alt DB Snatch @22,5/15kg
goal: 3+rounds
Rx+: @27.5kg/20kg

Extra credit:
Single Arm Crossbody Band Row: 4 x 20-30 each. Rest 30s

Half-Kneeling Landmine Press: 4 x 8 each 3s descent.
Rest 60s
Snatch Grip Pendlay Row 4 x 8 3s descent.
Rest 60s

• Done as superset

120 min PK

5 sets for this complex:
2xSnatch balance+1xOhs

• 2min.: Row/Bike

• 1 rnd:
  5+5 Up/down dog
  8 Squat + twist
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 3 rds:
  3 Deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility btw rds.:

Vuokon ja Tuuren hääjumppa!

20 min amrap:
27 c&j 50/30kg
6 thruster 50/30kg
20 oh lunge 15/10kg

10 burpee/lapsi

24 t2b
10 diamond push up
20 pull up

For time:
60 T2B
30cal Assault bike
30 Power snatches 43/30kg
60 C2B
30cal Row
30 OHS 43/30kg
40 T2B
30cal Assault bike
30 Power snatches 43/30kg
40 Pull-ups
30cal Row
30 OHS 43/30kg

Only 1 works at a time. Split the reps anyway you want to.

Käsipainotempaus 3RM

selvitä 3 toiston maksimi kilot.

E2MOM (power or squat clean)

Rnd 1
5 x 20/15/15 kg
4 x 30/20/25 kg
3 x 40/27,5/32,5 kg
2 x 50/35/40 kg
1 x 60/42,5/47,5 kg

Rnd 2
5 x 30/20/25 kg
4 x 40/27,5/32,5 kg
3 x 50/35/40 kg
2 x 60/42,5/47,5 kg
1 x 70/50/55 kg

Rnd 3
5 x 40/27,5/32,5 kg
4 x 50/35/40 kg
3 x 60/42,5/47,5 kg
2 x 70/50/55 kg
1 x 80/55/65 kg

Rnd 4
5 x 50/35/40 kg
4 x 60/42,5/47,5 kg
3 x 70/50/55 kg
2 x 80/55/65 kg
1 x 90/62,5/72,5 kg

Rnd 5
5 x 60/42,5/47,5 kg
4 x 70/50/55 kg
3 x 80/55/65 kg
2 x 90/62,5/72,5 kg
1 x 100/70/80 kg

Weights: men/women/Suvi