Lattiapenkkipunnerrus max toistot @85% 5rm:stä

Mobility and Skill work for Single arm DB OHS 10-15minutes

Metcon
Easy or Moderate Pace Metcon for 30-40 minutes
2:00 light/moderate pace metcon
30-50 double unders (inside 1 min)
4 single arm devils press (alt hand)
6+6 DB OHS
12-16 birddogs (alternating)
12-16 alt leg v-ups
12-16 cossack squats

12 min alkavalla minuutilla
1. max toistot katkeamaton sarja etunojapunnerrus
2. 8-10 kulmasoutu tangolla, raskas paino
3. max toistot katkeamaton sarja polven nosto riipunnassa, rauhallinen tempo (ei heilumista)

Five Sets, every 4 min.

Max. reps strict pull ups
16 biceps curl alternating /w Dumbbells
10 Handstand Push Ups

5x
Go every 75sec
3 Touch and Go Power Clean & Jerk
+
5x
Go every 60sec
2 Touch and Go Power Clean & Jerk
+
5x
Go every 45sec
1 Power Clean & Jerk

Clean Pulls 5x3
Heavier than clean 1rm
Shrug at top 🔝

1/2 Murph

800m Run
50 pull ups
100 push ups
150 Air squat
800 m Run

20 x2 Min Row & Skill Or Mobility (40 Mins Total)

Row 2 Mins 60%
Skill/Mobility 2 Mins

Alternate between the two for a total of 40mins.

Alkavalla 2 minuutilla 16min ajan
1. 3 vauhtipunnerrus (tanko lattialta), nouseva paino
2. 5-8 leuanveto, tempo 21X1

Raaka rinnalleveto 3,3,3,3,3, sarjojen välissä
10 rengassoutu

nousevat painot, tauot 2min.