3RFT
30/20 cal bike
21 alternating DB snatch 50/35
12 DB thruster (2 Dumbells)

Weighted Ring dip 1 RM

Shoulder press 3 RM, then 3x3 @ 90%

3 rounds

10+10 half kneeling pallow press (controlled, pause 1 sec)
:40 Side Plank Hold R/L
10+10 birddogs (controlled, pause 1 sec)
rest 1-2 min

Metcon
3-4 rounds total
A.250/220m of fast rowing + 20+20m sandbag carrying on R/L Shoulder
rest 2 min
B.250/220m of fast ski + 4-6 sandbag over shoulders (alt time right/left)
rest 2 min

Score is total time of all intervals
target 1.45-2.00 of each interval.

Maastaveto 6 x 5

30 min Bike Ergo kevyesti.

20min amrap
X unbroken Wall balls*
10 Burpees
30sec side plank/each side
*chose a number at the start of the workout and stick to it.
You have to keep it unbroken.
If you have to break up a set, rest and start over from the beginning of the set.

Aikaa vastaan:

3kierrosta:

20 rive+työntö
20 askelkyykkyä (40x yhteensä)
100m farmarikävely

Hang clean & split jerk
5x2 paino 80-85%
5x3 paino 70-75%

Emom 10
1 Hang clean + split jerk

Painot 10% sisällä omasta maksimista