Penaa ja Ojentajaa!!!

Bench Press 5x5@AHAP

SO 3:00

50min Recovery:
Kortteli kävely tai tosi kevyt hölkkä
40-35-30-25-20..
Cal row,ski (low damper)
...aina väleissä aita kävelyt lonkat auki...
Bear crawl
Crab walk
Spider man walk

Back Squat

12-10-8-6-4

Send Off 3:00

Result total kilos

Front box squats, full sit down

For time:

30 GHDSU
30 Bar MU
1000 m Row
15 GHDSU
15 Bar MU

Hang Clean + 2 x Front squat + Jerk

7 x (1+2+1)@70-85% (jerk)

• (plus merkki) max weight for complex

In teams of 3 for 40 minutes:
3000 m bike
9 rope climbes
360 m bear hug med ball carry 50/40 lb

One works, others rests in either wall sit position or hang from rings.

• For Time:
Bar Muscle Ups 9 reps
Handstand Walks 30 m
Bar Muscle Ups 7 reps
Handstand Walks 20 m
Bar Muscle Ups 5 reps
Handstand Walks 10 m

4 sets

16 Double KB Front Rack Reverse Lunges
8 Strict Toes-to-bar
16 Good Mornings
8 Strict Toes-to-bar

(Rest 2min between sets)

1:00 - Max Burpee Box Jumps
1:00 - Power Cleans (70/47.5kg)
1:00 - Assault Bike Calories
1:00 - Rest