korkea työntöveto + raakarive + rive polvelta

1+1+1 RM
1+1+1 @ 95%
1+1+1 @ 90%

Työntöveto ilman loppuojennusta, ylhäällä pito
5RM
5@95%
5@90%

Voimarive ilman lantiokontaktia 3x5

Hyvää huomenta 3x5

raakatyöntö 10x2@65% (työnnön %)

VAPU 5RM
5@90%
90@max reps

käsipaino pystäri 3x10+10
Yliveto 3x15
Boksihypyt 7x3

not for time

30 strict ttb
50 Russian twist 20/14p
30 strict pull ups
50 windmill

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute
Men: XL box
Women: L box

2 Rounds For Time

12 Burpees
12 Thrusters 52,5/35kg
12 Burpees
12 Power Snatches 52,5/35kg
12 Burpees
12 Push Jerks 52,5/35kg
12 Burpees
12 Hang Squat Cleans 52,5/35kg
12 Burpees
12 Overhead Squats 52,5/35kg

8 rounds for time:
3 x MU (try to maintain hollow and minimize kip.
30 x DU

104 wall ball 9kg
52 strict pull up

1 min rest

4 RFT
28 Pistol Squats
15 power cleans (40kg)

2000m Row
200m Run
1500m Row
400m Run
1000m Row
800m Run
500m Row
1600m Run

4 rounds for time of:
15 Anchored sit-ups ADV: GHD
30 thrusters
45 double-unders
Men: 30 kg
Women: 20 kg