1x13 80kg toistotesti

Warm-up 00:30 / 00:30 x 8:
1) inchworm burpee
2) kip swing
3) easy BikeErg / RowErg
4) air squat

AMRAP 30 min:
15 DDB thruster (22,5 kg)
15 cal BikeErg
20 DB snatch (22,5 kg)
20 toes-to-bar
15 burpee box over jump
15 cal RowErg

1 kierros = 100 reps

5 x 2 + 15s pause + 2 x 65-70kg

In every 4min x 6 sets

250m row
15 box jump
10 ttb

Score is best time

800 m Run
40 DB Snatch left
80 Goblet squats
40 DB Snatch right
80 Push-ups
800 m Run

Päivän wod:
3RM front squat
Lisäksi 8min amrap 20 pistol squat ja 30s sivulankkua per puoli

Military bentch press
3*20

Clean ladder
70 kg
80 kg
90 kg
100 kg
110 kg

Emom x 40
A) kb comblex
B) 12 c2b
C) 9- 12cal airbike
D) Rest

A 24 kg kbs
3 swing
3 squat
3 push press

Push Press

A) Build Up To Days Heavy 3RM Push Press

B) E2MOM X3

• 5 Push Press @75-80% From 3RM

Push & Pull

4 Rounds:

• 4-6 Rope Pull Up (R arm above)

*rest 30s

• 4-6 Rope Pull Up (L arm above)

*rest 30s

• 1 Set of s. hspu

*rest 2-3min

Metcon

EMOM 20:

1: 45s Ski (VK)
2: 10 DB Bench Press (heavyish)
3: 20 C2B
4: 15-20 GHD
5: Rest

Accessories

3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 DB Pullover
• 10/10 DB Hammer Curl