5 sets for quality:
10 Barbell Curls
10 Barbell Skull Crushers
- Rest 1min btw sets

5rm for 5set

A) Double KB front squat

Build up to a heavy 5 rep 
then
1x max rep with 70-80%

B) AMRAP 10’
14 DL
10 USA swing


8 alt. Clean and press
40 DU/ 80 SU

C) Core:
2-3 rounds
10/10 sinlge leg glute bridge
10 KB Pull through

Voima
E3MOM, 4 rounds
12 steps goblet walking lunge

WOD
AMRAP 10:
12 air squats
10 up downs
8 ring row

Back squat 3x5, 1x10

For time:
5 wall walk
50 cal row
5 wall walk
25 deadlift @100/70
5 wall walk
25 clean @60/37.5
5 wall walk
25 snatch @40/30kg
5 wall walk
50 cal row

T.C.: 20'

Shoulder press 3x5, 1x10

Skills

Metcon: 3x aikaa vastaan

6 m Hsw tai 2 ww
10 C2B
15 Box over Burpee
15 Thruster 42/30
70 DU

1. Run 300-400m

2. Row 300-400m

3. Ski 300-400m

4. Sled pull 15m

5. Wall Ball 20-40

6. Ski 300-400m

7. SB Squat 15-30

8. Russian Twists 15-30

9. Sumo squat 15-20

10. Run 300-400m

2 Rounds. A new movement at the beginning of every 2-minute interval, completing the required reps and using any remaining time for rest before the next interval starts.

3x
6min ON, 3min OFF (kaikki setit kerran läpi)

A)
Buy in: 24/20 cal bike
As amrap:
20m kb farmers carry @2x32/24kg
10 kb deadlift @2x32/24kg
13/9 Cal ski

B)
Buy in: 22/18cal row
As amrap:
10m sandbag walking lunges*
10-15 toes to rings
13/9 Cal bike

C)
Buy in: 20/16 cal ski
As amrap:
10m burpee board jumps**
10-15 push ups
13/9 Cal row

*ota fitnessbag/kevyt säkki hartioille ja lets go. Jos ei löydy sellasta niin esim kevyt kahvakuula rinnalle

**burpee ja hyppy eteenpäin. Näin edetään 10m