Back Squat

6 x 5 @ 80%

A1: Ring pull ups pronated 2xMax
A1: Elevated SL calf raises 2x10/ben
B1: Ring chin ups Supinated 2xMax
B2: Elevated SL calf raises 2x10/ben
C: RKB swing 10x15

Power clean 1-1-1-1-1-1-1 reps
*Build to a heavy single for the day.

Partner Workout
With a partner, complete 5 rounds each for time of
- 5 power cleans
- 10 bar-facing burpees
♀ 155 lb ♂ 225 lb
*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

Wall walk 2
Cycler squat 15, hitaasti
Farmers carry 20m 24kgx2
Core 8+8
Pyörä

Lämpö:
6-8 Up down
8-12 wall ball
Core pallolla 8-12 toistoo esim situp tai lankusta pallon vieritys
4-6 WB +kyykky välissä

Yläpellin mobbailut
Perfect stretch tms.

500m row
1x 5 of each movement
high hang high pull
high hang muscle snatch
no feet snatch pull under
no feet high hang snatch

Spend 20 min for
find your 1 rep technical max for
hang squat snatch
mark 3 of your best lifts

DT - each round for time, rest 1:1 - 5 RFT
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

@70/45

A) Turkish get up
Build up to a heavy single (15-16 mins)

B) AMRAP 15 mins
5 double KB clusters@2x24/16 kg
10 KB facing burpees
15 double KB swing
20 V sit ups
25 double KB deadlifts

Goal: 3+ rounds

The Haunted:n tahdissa
Alkulämmin: pectoral, etureisi, takareisi, talja

EMOM 10 min
60kg
Power clean
Hang clean
Front squat

Loppuun vatsa tabata 20s työtä, 10 huilia
5 min

3 rounds of:
8 Ab-wheels
10 Windshield vipers
8 Strict T2B
20 Cross crunches
8 Hollow rocks
30 Flutter kicks
Rest