Hyvää huomenta raakatyöntö

4 x 3 x 50-65% (te)

Hyvää huomenta

4 x 3 x 70-90% (te)

Takakyykky

3 x 5 x 70-80%

Kyykkyhypyt tangolla 5 x 3

One arm db row 3x12, 3x5

3 Rounds for time of:

21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205

FT w pair:

1 km Row
100 Wall ball
1 km Bike-erg
50 BBJO
50 Power snatch
1 km Bike-erg
100 Wall ball
1 km Row
*split as needed

FT:

40 Cal assault bike (20 cal) (option: 2km bike erg)
50 Wallball
50 Push-up
800m run / 800m row
50 Wallball
50 GHD (ab mat)
800m run / 800m row
50 Wallball
50 Alt DB snatch
40 Cal assault bike (20 cal) (option: 2km bike erg)

8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Burpee over the rower
10 cal row
15 medball clean@9/6kg

E90S for 15min
1 high hang snatch
1 hang snatch
1 snatch
Build up in weight
+
Partner Karabell, alternate full rounds
10rft
3 snatch 60/40kg
15 wall balls

Tempaus 2,5-5kg alle aloituspainon. Kisaverryttely ilman kisanostoja.

Raakarive + samaan vauhtiin saksiin työntö

4 x (1+1)x65-75%

Työntöveto poisheittäen

4 x 3 x 110%

Teams of Two:
AMRAP 32
100 Thrusters 50/35kg
Row 3K
Split as desired. YGIG

Clean and Jerk (Split) 1 RM