A:Back squat 3x6 @3030
3 heavy sets of 6
3min rest between sets

B: 4 rounds
In 2min:
200m run
Amrap GTOH 55/37,5kg
2min rest

"Opt repeat"
3 Rounds at Max Effort
250 meter Row
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
250 meter Row
12 minutes Rest

Compare to friday 27/4

Pull up 5 x 3

3 kierrosta

800 m Juoksu
5 Etukyykky maksimissa paino M102kg ja N70kg
200 m Juoksu
11 Rintatankoon leuanveto
400 m Juoksu
12 Kahvakuula heilautus maksimissa paino M32kg ja N24kg

Raakatempaus
10x1@60%

Korkea te-veto, pukeilta polvelta

4x3@75%

Etukyykky
10x2@60%

Lisäpainolankku 4x40sek

"Omatoiminen WOD"

A.
Snatch+OHS:
1+5
1+4
1+3
1+2
1+1

B.
DL:
8+2+8+2+8+2
(8x@67% / 82-87%)

C.
3 rds:
Good morning x12
Weighted Sit up x12
Bent over row x12+12

"Omatoiminen WOD"

Warm up:
Row ~5min

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press

2 rds:
High hang clean + jerk
Hang clean + jerk
Clean + jerk

1.
Clean & Jerk: 3+1 x5 (80-85%)

2.
Deadlift: 8+2+8+2+8+2
(8x@65% / 2x@80-85%)

3.
3 rds:
Db/Kb shoulder press: x6-10/hand
Ghd sit up: x15-25
Ghd back extension: x15-25

Cool down:
Foam rolling

”Daniel”
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

3 rds
13 strict pull ups
5+5 Turkish get up

Push press 3rm
+max reps 90% 3rm

AMRAP 12
TTB
*every time you drop bar perform 12 jumping lunge

EMOM 15:
1. Min: 8 Burpees over BB
2. Min: 8 GTOH 40/25kg
3. Min: 8 Toes to Bar