3 Rounds:
50 Air Squats
7 Ring Muscle-Ups*
10 Hang Power Cleans 60/42,5kg

Rive + työntö 2x(2+1)x80%, 3x(2+1)x85%

Tempaus taskuilta + tempaus 2 x (1+1)x75%, 3 x (1+1)x80%

Rive mave 2x3x110%, 3x3x115%

Etukyykky 1x4x81%, 1x86%, 1x4x81%, 1x90%, 1x4x81%, 1x91%

100 MB cleans
* EMOM 1 Rope climb

Rullailua

9min amrap
10 push ups
15 squats
1 c&j 70/45kg
5min rest
9min amrap
25 DU
10 burpees
5min rest
9min amrap
5 Kb swing
5 hspu

BhD neck Push Jerk (snatch grip, %of snatch)

5x80%, 5x85%, 3x90%, 3x95%, 2x100%

Prone Lateral Raises, neutral grip: 3 x 30. Rest 60s.
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 3 x 1 x85%

Rive + työntö (2+1)x70%, (2+1)x75%, 1+1x80%, 1+1x85%, 1+1x90%, 3 x(1+1)x80%

Etukyykky 1x3x80%, 1x85%, 1x3x80%, 1x88%, 1x3x80%, 1x90%

Vapu 2x5x75%, 3x3x80%

Side plank!

Goal is 1:30 per side

Left side
Rest 1:30
Right side

• Report your scores for each side and if it was core, shoulder or hip strength that was the limiter.

Etuheilautus 3x20

Maastaveto 3x3x85%

Bulgarian split squat 5x8 / puoli

Sivutaivutukset 1x20-30 / puoli