Lämmittely
1min laitetta
3 kierrosta:
10m askelkyykkykävely
10m kuopaisut vuorojaloin
10m sivukävely kumpparin kanssa
10x kahvakuulaheilautus

Voima
Bulgarian split squat 3x15
Palautus 1.30-2.00

For time
21-15-9:
Air squat
Push-up
Ring row
Sit-up

5 x 8

5 x 8

1. Thrusters 42,5kg
2. Leuat

Clean 1RM

Front squat 1RM

Front squat
1x5 @70%
1x4 @75%
1x3 @80%
1x2 @85%
1x1 @90%

Bench press
1x10 @ 60% 1RM
1x10 @ 70% 1RM
1x5 @ 75% 1RM
1x5 @ 80% 1RM

300 rkb swings for time

On the 0 min: 1,2 km hill trail run or 2000 / 1500 m row

On the 10 min: 3 rounds:
10 med ball cleans (9/6 kg)
10 box jumps (24/20”)
20/15 cal row

On the 20 min: 1,2 km hill trail run or 2000 / 1500 m row

On the 30 min: 3 rounds:
15 hang power snatches (20/15 kg)
25 sit ups
50 double unders