Back squat

On the 2.30 x 4

1. 3 reps
2. 6 reps
3. 9 reps
4. 12 reps

Power snatch 2-1-1
80%-85%-90%
3 rounds

For time:

100 heavy MB cleans
(if you break, do 2 Rope climbs)

6 x 3

Mobbailut 16:00 & 17:00

A.
AMRAP8:
17 GHD sit ups (scale: ab mat)
6 HSPU (strict/kipping)

-5min rest-

AMRAP10:
15 Goblet squat (24/16)
12 Push-up
6 Toes to bar

B.
4x
10 DB bench press
10 Pull-up
12 Pull down (banded)

C.
3x
10 DB row
15 Push-up

D.
3x
10 DB lateral raises
10 Ring row
Max rep DB shoulder presses

Back squat 7-7-5-5-3-3

Rauhallinen tunti. Sopii kaikille!

For time:
75-60-45-30-15 double unders
500m-400m-300m-200m-100m row
25-20-15-10-5 DB box step ups 50/35

*triple the amount of meters for bike

*double the amount reps for singles

3 rounds
25 jump rope
5 inchworms
10 AKBS light weight

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

*try to increase weight every 2-3 rounds.
warm up to around 50% 1RM