GHD 3 x 15 ( + 5kg )
Db snatch 3 x 16 ( 15 kg)
10min easy pace row

10 rounds for time:
• 5 Wall Balls 20/14#
• 3 Handstand Push-ups
• 1 Power Cleans 185/115#
Goal: < 10 min.

Partner workout

AMRAP 10 mins
Partner A : 400m run
Partner B: AMRAP of 20m sled push@40/30kg + 20m sand bag carry @45/30kg
( Switch when run is complete)

REST 3 mins

AMRAP 10 mins
Partner A : 30 machine cals
Partner B: AMRAP of 10 wall ball@ 9/6kg + 10 KB deadlift @2x24/16kg
( Switch when machine cals are complete)

REST 3 mins

AMRAP 10 mins
Partner A : 40m bodyweight walking lunges
Partner B: AMRAP of 10m burpee broad jump + 10 butterfly sit up
( Switch when lunge is complete)

Alternate B1/B2

B1. DB Bench press – 3 x 12-15 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

Alternate A1/A2

A1. Strict dip – 3 x 6 @ RPE 7 (3 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 8-10 @ RPE 7 (3 RIR), rest 2:00 before A1

Lämppänä mm. valakyykkyä

Tempaus lantiolta nofeet 2-3
15,25

Tempaus stop pp nofeet kakkosia
29,31,32?

Rive lantiolta nofeet + rive pp nofeet + raakatyöntö
30,35,40,45

Mave kutosia
55,65
Kymppi 70kg

Loppujumps
21-15-9
Sumomave 55kg
Linkkari
Punnerrukset boksilta

A:
Tall Snatch from Toes, Drop Snatch & Pause OHS
(5-8 sets x 2+2+1)

B:
Pause Snatch & Snatch
(6-10 sets x 1+1 / 55%-70%)
*(0:03 Pause below knees)

Shoulder press 5x3

Bench press 8x5