4 kierrosta
12 hauiskääntö tangolla, tempo 2111
12 vipunosto etukumarassa, tempo 2111
1min lepo

For time:
40-30-20-10
Hand Release Push-ups
Single Arm Suitcase Hang Squat Clean (total) (light)

3x6 Press

For time
30 TTB (sub hanging knee raises)
1000m Row or 800m Run
60 WB 20/14
1000m Row or 800m Run
30 TTB

3 Rounds for time

• 800m run
• 30 alternating KB snatches
• 50 pushups

Note your KB weight in the comments - RX: 20kg

A)
Banded Hammer Curls
4 x 15. Rest 60s.

B)
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

1 min row max calories

• rest 1 min -

5 rounds
9 deadlifts 95/65
6 power cleans
3 thrusters

• rest 1 min -

1 min bike max calories

*score is total time it takes to complete + combined calories from row and bike.

A)
Banded Pull-throughs
4 x 15. Rest 60s.

B)
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing - 20 breaths x 3

For time

50m HS Walk
1000/900m Row
30m HS Walk
750/700m Row
15m HS walk
500/450m Row

Ulkokierrot kumpparilla 3x15-25
Sisäkierrot kumpparilla 3x15-25

Ylileveä penkki, kevyt 3x12-20
Niskantakaapunnerrus, kevyt 5x10 (sama ote kuin normipenkissä)

Hauiskääntö tangolla 3x20
Ojentajat kumpparilla 3x20