A,
30 rounds for time of:
5 Dumbbell Hang Squat Cleans, 2x 20/12,5kg
3 Box Jumps, 75/60cm
1 Bar Muscle-up

B,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
8 R Teapots, pick load
Single Arm Farmer Carry, pick load, L 15m
8 L Teapots, pick load
Rest 2 mins

Single Arm Farmer Carry- banded

3 rounds
10 floor presses 65kg/45kg
10 floor wipers
5 cleans 65kg/45kg
5 STOH
5 back squat
10 cal Air bike

15 MIN AMRAP

• 3 Wall Walks
• 12 alt hang clean and jerks 1x17.5kg DB
• 15 Box jumps (step Down)

4x Alkavalla 5 min

1. 400m juoksu
2. 30 heilautus 20 askelkyykky kahvakuulan kanssa

Warm up

A) 4-6min easy erg

B) Sumo deadlift & bench press warm-up:
8-6-4-2 increasing weights

Workout

A) Sumo deadlift 4x8
Paino, jossa on muutama toisto varaa

B) Bench press
4x4 @70-80% 1RM
Käytä samaa painoa, kuin viime viikolla. Paino tulee olemaan sama seuraavalla viikolla ja toistoja sarjoissa yksi enemmän.

C) 4 rounds for quality
10-12 banded face pull
10-12 bent over lateral raises

Tunti sisältää harjoitteet
a) Kippi
b) Kippileuka

”DUMBBELL FRAN”
21-15-9
Db thrusters
Pull-ups

Kyykky 4x6 (70-80% maanantain painosta)

Penkki 4x6 (70-80% maanantain painosta)

Leuanveto, vastaote 3x5-8

Pystysoutu käsipainoilla 3x12-20

3 Rounds:

20s Hang From Pull-Up Bar
10s Rest

Then..

3 Rounds

20s Handstand Hold Against a Wall
10s Rest

Then..

20s Glute Bridges
10s Rest

5 rounds: (25min)

40s max meter row
20s rest
40s max reps of box Jump overs
20s rest
40s max reps of wall walk
20s rest
40s max reps of double unders
20s rest
40s max reps of dips
20s rest

E2mom x8 (16min)

4 thruster @55/40kg
6 double db box step overs @2x22/14kg
8 chest to bar