4-8-12-16-12-8-4

Pull-up
Push-up
Db snatch 22,5/12,5 kg
Goblet squat 20/14 ball

For time:

n.170m Run
20 Double Unders
2 Power Snatch

Rest 1 min

400m Run
40 Double Unders
4 Power Snatch

Rest 1 min

600m Run
60 Double Unders
6 Power Snatch

Rest 1min

800m Run
80 Double Unders
8 Power Snatch

Rest 1 min

1000m Run
100 Double Unders
10 Power Snatch

Barbell : 52,5/37,5kg

For total Load:

5 sets of 4

( Deadstop)

Overall score will be the sum of total weights.

For time:

30 Handstand Push Ups
20 Deficit Handstand Push Ups 3,5"/2"
10 Strict Handstand Push Ups

( repeat some week ago)

Part A

EMOM 15
1. DB hang power clean (50/35)
2. T2B
3. Push press
4. Rest

After 15 minutes, rest for 2 minutes, then:

Part B

AMRAP 6 min
50 mountain climbers
12 V-ups

Result is the total amount of reps from both workouts. In the comments mention also separately result for both parts (A & B).

Reverse Lunge w/ Barbell

5 x ( 5+5 ) Climb in weights

SO 3:00

REST OR ACTIVE RECOVERY
ACTIVE RECOVERY
A) Foam Roll: 2 to 4-minutes on each area
yläselän rullaulia
latsien rullailua
etureidet

venyttelyt
Olkapään etu/takaosat
Lonkkaseutua (nivuset myös)
Nilkat/pohkeet

Sit pientä yleisvenyttelyä ja keho liikelaajuksia lisää

MainPart
30-90 minuuttia ulkona lenkkeilyä/puuhailua (juosten,pelaten,pyöräilyä, golf,frisbee golf)

E) Parasympathetic Breath Work
3-5 min loppurauhoittelua. Vähän hengittele syvää ja rauhoita tilanne/ittesi.

3 - 4 sets of 8 - 12 Reps:

a ) chest supported barbell Row on Bench
b ) Barbell Overhead Walking Lunges ( 8 - 12 )
c ) GHD back extension

Push press
3x5

Shoulder press
4x5