5 x

5 powerclean
5 frontsquat
1 min lepo

70 % of front squat max

TAI

3 x

5 false grip pull ups on rings
5 rowing muscle up + dip

3 x

5 x kip to row
5 x try

8min AMRAP of your choice

Ohje: tee päivän kunnon mukaan. Valitse yksi tai useampia liikkeitä, päätä toistomäärät ja nauti.

For time
21-18-15-12-9-6-3
Deadlift 100/70kg
Cal Row

7x1+1 raakarinnalleveto + samaan vauhtiin raaka työntö
55-65%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 halo's
5 power snatch
5 squat snatch

Metcon/Metcon-comp(12)
400m run
50 db snatch 30/20-*50/35
50 step ups/box jumps 24/20
400m run

3x2(8)
hang snatch + squat snatch
keep load light and practice form

Finisher
2 min hamstring stretch
30 band pull aparts
60 rtw

E3M for 15min:
Dead Lift: 5-5-5-5-5 @30x1
+
4 rounds: 30sec on/30sec off
1: Isometric double kb front rack wall sit
2: Isometric top pull up hold
3: Weighted Sorenson hold
4: Hollow hold

EMOM 8 min

4-6 Toes-to-bar

In teams of 3 accumulate as many calories on the assault bike and climb as many ropes as possible in 40 minutes:

One bikes, one climbs, one rests. Alternate stations every 3 rope climbs.

Result is the calories biked and ropes climbed.

Power Snatch, five sets of threes.

200m Warmup (any stroke)

4x E2MOM 50m Crawl
2 min rest
4x E2MOM 50m Breaststroke
2 min rest
4x E2MOM 50m Backstroke

200m Cooldown (Swim easy and relax)