Käy läpi pallolla latsit, lapojen välit, yms.
Kumpparivenyttelyt: Kylki, ojentaja, rintalihas

Sotilaspennki 4x8
-Jätä 2 toistoa "varaa"
-Tauko 2-3min sarjojen välissä

10min AMRAP
1(0), 2(0), 3(0),... DU
1, 2, 3,... KB Thruster

-Rest 3min-

10min AMRAP
1, 2, 3,... Row (cal)
1, 2, 3,... Burpees

-Rest 3min-

10min AMRAP
1, 2, 3,... Push Ups
1, 2, 3,... V-Ups

3 Round of:
Plyo Box Jump Overs (75/60 cm) 15 reps
Row 15 Kcal
6 Min Timecap

amrap 6

8 power snatch 50/40kg & 45/30kg
12 HSPU

rest 3 min

amrap 5

6 power snatch 55/45kg & 50/35kg
10 HSPU

rest 3 min

amrap 4

4 power snatch 60/50kg & 55/40kg
8 HSPU

Back squat
5x10-12@65-75%
btw sets 3 high box jumps, rest as needed

4rds

15 strict ttb
15 back extension

1 shoulder press 1 push up
2 shoulder press 2 push up
3 shoulder press 3 push up

Partner must be holding dead hang for reps to count

Valakyykky ja allemeno

3 rounds for time :
30 Cal row
30 KB Swing
30 Burpees