5rds Accesory

:20 L-Sit on Rope
8-12 ring row
15 V-Ups
20 push ups

15-12-9 reps for time of:
Power Snatch@50/35kg
C2b

5mins rest

15-12-9 reps for time of:
Hang Squat Clean@50/35kg
K2E
Ring Dips Kipping

5mins rest

15-12-9 reps for time of:
Bar facing burpees
Deadlift @50/35kg
Push Press @50/35kg

Timecap: 40mins

Snatch Grip push jerk + OHS

6 x (2+2)@85-100% (snatch)

Penkki 1RM, alle vitosia, muutama kolmonen ja sit max ykkönen.

Maastaveto 1RM

Palautteluksi 1500m soutelua

Tabata handstand push-ups
Rest 1 minute
Tabata pistol squat
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

WU: 2min kevyt - 1min kova - 2min keskikova valitsemalla laitteella

yhteiset pyörittelyt ja avaukset 5min

Find max in 15min:
1 squat clean + 1 front squat + 1 split jerk

Emom 10:
1 c/j ( 75-85% of max c/j)

For time 3 rounds:
15 swing
15 burpee
15 sit-ups

palautteluhölkkä/kävely ulkona 20min. Jos kylmä pue ekstra lämpimästi.
mobility work 20-40minutes

Thruster 5-4-3-2-1

4 rds

10 ghd back extension (no hip extension)
10+10 db press, light

EMOM 16

1 min : 3 heavy thrusters
2 min : 8 bar over burpees

result slowest burpees round