te-veto (epäkäs) + tempaus

1+1@70%
1+1@75%
1+1@80%
1+1@75%
1+1@80%
1+1@85%
1+1@78%
1+1@83%
1+1@88%
+
1+1 maksimi

rive+työntö 1+2/2+1 (heikompi)

70%
75%
80%
75%
80%
85%
78%
83%
88%
+
maksimi

takakyykky
6@75%
4@80%
3@85%
70% maksimi, ei feilureen

boksi hypyt 3x5

• 3-3-3 of:
BB Push Press 70% 5RM

Lepohommia

Find your heavyish in 20 min

For time

30 Box jump overs 24/20
150 Wall ball 20/14

*Every time you break on the WB, complete a 200 m run

• 10 Round of:
BB Power Snatch 1 rep + BB Hang Squat Snatch 1 rep + BB Squat Snatch touch n’ go 1 rep

Use 70% 1RM of Squat Snatch
5 Min Timecap

Strength: 5x2 OHS@90%

Wod: Emom for 9 mins
Min 1- 15 Burpees

Min 2- 20 wall ball
Min 2- 3 RMU

Wod: this is aimed to test your range and speed on the Movements , test yourself and aim to stay as close to the prescribed numbers as possible.

pressi 3x5

rinnalleveto kolmesta kohtaa (lattiasta, polvelta, puolesta reidestä)

1+1+1@65%
1+1+1@70%
1+1+1@75%
+
1+1+1@MAX

Työntöveto puolesta reidestä

2@85%
2@90%
2x2@95%

3x60s tangon pito päänpäällä te otteella (seisten)
3x20-30 linkkarit

5 Minutes of Static Stretching or 10 minutes of "Recovery" on the bike, rower or light jog.

3 x10 Sphinx Push-ups
30" Chest Facing wall handstand hold
https://vimeo.com/178422998

5 x
3 Strict pull-ups (weighted)
4 Kipping ( no weight)
2 Strict pull-ups (weighted)
3 Kipping ( no weight)
1 Strict Pull-up ( weighted)
2 kipping ( no weight)
* Advanced: Kipping chest to bar
https://vimeo.com/175741058

6 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732

• Climb with use of legs, or legless* For time 1 Rope Climb 40 Hollow rocks https://vimeo.com/175042312 1 rope climb 40 Arch Rocks https://vimeo.com/175175757 1 rope climb 40 over head Sit-ups (15-45lbs bar) ( anchor feer) 1 rope climb accumulate 60's in L-sit 1 rope climb