1 K Row
Then
3*
21* DL
15* BFB
9* Jerk
60/40kg
TC 20'

25/20/15/10/5
Hang Power Snatch 34/25kg
WallBall - UB
TC 12'

FT40

Warm up(0:00-6:00)
3rds
10 single leg deadlift
10 swing kicks per
5 frog jumps

Mobility(8:00-10:00)
1:00 min butterfly stretch
:30 sec chest opener

Workout(16)
:20 work :20 rest x8
half burpees
10m shuttle sprints
medicine ball sit ups-choose weight

Iso-core(12)
3x8
single arm rows
plate press
in and outs(tucks)

Finisher
30 t-raise
:30 shoulder distraction per
:30 IT stretch per
1:00 min plank

5 K2E
10 KB swings
15 air squats

5 rounds

Raakatempaus 2x3@65%, 2x3@70%

Raakarive 2x3@65%, 2x3@70%

Raakatyöntö 2x3@65%, 2x3@70%

Korkea Te-veto 2x3@70%, 1x3@75%

4 kierrosta
10+10 käsipaino VAPU
10 boksihyppyä

AMRAP 15 minutes of:

5 Devil’s Presses 2x22,5/15

15 Air Squats

Takakyykky 5x5@80%

Rive puolesta reidestä (pukit tai riipusta) 2x3@65%, 3x3@70%

Työntöveto taskuille (ssek pito) 1x3@80%, 2x3@85%

Suorinjaloin mave 3x5@65% (takakyykystä)

Rintaranka-kyljet

• 4 Round of:
Pull Ups 12 reps
GHD Sit Ups 12 reps
Double KB Farmer Carry (2X32/24Kg) 36 m

5 rounds for time

12 shoulder to overhead
12 front squat
12 toes to bar

M40+// 50kg
Time cap 12min

Bicep Curls
3 x 8 single arm dumbbell curls with each arm (8 with right arm, then the left)