Lämpö:

EMOM 10

Even :3 x muscle Snatch
Odd : 5 push ups + 7 sit ups

Jerk Balance

5 x 3@30-40%

Tempaus samoille jaloille, levypaino jalkojen välissä

5 x 2 x 50-70%

Tempaus, ponnistaen levypainoille

5 x 2 x 70-80%

Etukyykky 5x5x65%

Every 1:30 x 8
250 m bike erg
6 Pull up
Time remaining: burpee box over

Rest: 1:00
Result: burpee box over

Squat snatch daily max
Front squat 5 reps daily max
Db row 4x8

4 rounds for time:
15 GHD situps
12 Box jump overs@60/50cm
9 Thruster@60/40kg
2 mins rest

3 rounds for time:
1000m / 800m row
2' rest

3 rounds:
8 Standing banded chest presses (flyes)
16 OH walking lunge, 15kg plate
8 dumbell skull crushers, 2x25lbs
8+8 KB single-leg deadlift, 24kg

Bench press 6x6x80%

A."Panic Breathing" WOD
For Time (with a Partner):
500-400-300-200-100 meter Row (x2);
Partner Kettlebell Rack Hold (2x24/16 kg);
5 Burpee penalty for each drop of kettlebells
TC: 20 min TC

B. 12 rounds alternating (6/6)
15 air squat
12 push ups
9 DB hang clean & jerk @22,5/15
TC: 15min

Lepoja

500 cal of assult for time
Easy pace. 130 avg hbpm

3 rounds
60 s handstand facing away from wall
30 s rest
60 s handstand facing to the wall
30s rest
10 shoulder taps