5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

5 rnd of:

10 HSPU
10 Alt D-BALL shouldering 60/40
10 Toes To Bar

Partner WOD
10 rft
Power snatch x3 @55/35kg
6 TTB
10 burpees
Alternate full rounds

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

4* 3' work / 2' rest
350/300m Row
AMRAP
5* Burpee
10* Alt DB Snatch

3*
10/10* Box Step 2* DB
10/10* KB DL
20* Ring roll out

Aiheena tempaus

A.) 2 snatch pulls + 2 Squat snatches

4 sets with same weight
75-80% of 1RM
-no need to be TNG, you can drop between the reps

B.) Amrap 12
10m double db/kb walking lunge
16 T2B
8 Double DB/KB power cleans

10m double db/kb walking lunge
8 Bar MU
8 Double DB/KB power cleans

25/17,5kg DBs // 24/16kg KBs

-tavote päästä kolmannelle kiekalle selkeesti.

C.) Weighted plank hold
4 x 30 sec
-sama ja haastava paino joka settiin
-vähän lisää viime viikkoiseen mikäli mahdollista

Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

1 Squat Snatch + 1 Hang Squat Snatch + 3 overhead squat
*Every 90s x 6 sets building in weight

13 min AMRAP

50 cal soutu
40 wall ball
30 pistoolikyykkyä

loppuaika AMRAP HSPU

Skaalaus

40 cal soutu
30 WB
20 pistooli
loppuaika etunojapunnerruksia