A,
"Filthy 50"
50 Box Jump 60/50cm
50 Jumping Pull Up
50 Swings 16kg/12kg
50 Walking Lunge
50 Knees to Elbow
50 Push Press 20kg/15kg
50 Hip Extension
50 Wall Ball 9/6kg
50 Burpee
50 Double Under
Goal: Sub 25 min

B,
Carries
Accumulate 5 min in a Kettlbell Farmers Carry Hold 32/24kg
*Each time you put the weight down complete 10 calories on the bike. If you put the weight down more than 5 times stop and call it good for the day.

FOR TIME:
30 KB OVERHEAD LUNGE (LEFT ARM)
32/24 24/16
30 KB SNATCH (LEFT ARM)
30 KB OVERHEAD LUNGE (RIGHT ARM)
30 KB SNATCH (RIGHT ARM)

Lepo

Huoltoa ja kevyesti fillaria tai hiihtoa.

30:00 row or bike for calories

Every 3:00 do 10 DB alt snatches 50/35

A,

Reverse CL & Jerk complex
1-1-1-1-1

2 Jerk + 1 Front Squat + 1 Squat Clean
- find your daily max and do 4 more sets within 5-10% of that weight
- start from the rack

B,
Accessory Lifts
Deficit Deadlift (10 cm height): Build up to a heavy set of 5
Sled Drag: 3 x 30m
-Work to Increase weight by 2,5-5kg from last week.

C,
For Time:
40 Cal Row
20 Strcit Handstand Push Up
30 Cal Row
15 Strict Hanstand Push Up
20 Cal Row
10 Strict Handtand Push Up
Goal: Sub 12 min

EMOM 18'
1- 12 Dual DB DL @2x22,5/15 kg
2- 8 DB Thruster @22,5/15 kg(left arm)
3- 8 DB Thrsuter @22,5/15 kg(right arm)

Snatch pull 4x3

Power snatch 5x2

Maastaveto 1max (maksimitesti)

Suorinjaloin maastaveto 3x20-30

SitUps 3x20-30

Reverse hyper 3x20-30

Kyykky 1max (maksimitesti)

Stoppikyykky 4x6x40%
-2s stoppi

Suorinjaloin maastaveto 3x15 /
SitUps 3x15 (vuorotellen) ”kevyt”