LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Pystypunnerrus seinällä
3. Rullan kanssa käsien työntö ylös
4. Kepin vienti niskan taakse + kyykky
5. Skorpioni

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./15s.
1. Köydet
2. Stepperille/boksille nousu
3. Assault bike
4. Vuorikiipeilijä

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

A:
Skill Primer
Tall Clean, Pause Split Jerk & Press from Split (5-8 sets x 2+2+3 / 0:03 pause in the dip)

B:
Power Position Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-70%)

Pendlay row 10-8-6-6 reps

Wide grip bench press 5x5 reps

For time :
30/21 Cal Bike Erg
40 Burpees To Target
30 One Arm Devils Press 22,5/15kg
TC 9

Back Squat

Find in 22 Minutes Paused 2RM. Pause on bottom 1 sec.

5 sets of:
8 Pendlay rows
Max Ring rows feet on bench
Rest

AMRAP 40

100 Box Step-Ups
100 Cal Any Machine
100 Air Squats
100 Sit-Ups

EMOM24
10/8 cal echo bike
8 box jump
8+8 DB Snatch