10min AMRAP of Rope Climb

4 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest each interval

Huomenna alakertaan ja peruskestävyys lenkille klo 17:00 + 30 minuutin venyttelyt

Juoksuvetoja

10x2 min, 3 min kävelyä välissä vetojen jälkeen 20 min PK Hölkkää

Run or row 5,000 meters.

Stretch and practice handstands for 20 minutes.

Perform as heavy as you can.
10x 1 clean and jerk, building weight. When you cant perform anymore w/ pretty technic, use the same weight until end.

Build technically heavy 3+1. DONT drop the bar.

5 rounds, for total reps (Each round you get score from 20s Calories + Burpee reps)

70s work, 170s rest
20s AirRunner / Bike MAX (98-105%) Sprint
6 touch and go dumbbell snatch
+ Amrap burpee (Jump to 10cm to score)

3-3-3-3-3 of:
BB Power Clean
Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.

strenght(16min)
5*5 (nousevat painot)
Shoulder press

Wod(emom 20min)

1.min Devils press *6 (2*db)
2.min Floor press *8-10
3.min Deadlift*8-10
4.min rest