Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1

• penkkipunnerrus unbroken @ahap
• selänojennus selkäpenkissä
• GHD-istumaannousu
• SkiErg (cal.)

Five times two snatches.

1x manmakers for each year @ years in lbs

WOD:
6 rounds for time of:
10 Wall Ball
8 M / 6 W Chest to Bar Pull Ups

10 Wall Ball
8 Double Db Clean 2x22,5/15

5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat

Percentages: Set #1 - 60% of estimated 1RM OHS Set #2 - 63% Set #3 - 66% Set #4 - 69% Set #5 - 72%

• Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

4 rounds

25 cal ski
5 db deadlift
5 db hang power cleans
5 db front squat
5 db shoulder to overhead

Push press 5 x 5 reps

10rounds of

10 burbee
1 cut rope

Rope has to start above head so that legs can not be locked unless some climbing has been done.

Voimatempaus ponnistuskorkeudesta 5x3@40%

Raakarive 1x2@70%, 1x2@75%, 1x2@80%, 1x2@85%

Korkea TE veto 1x3@95%, 1x3@100%, 3x3@105%

Varpaat tankoon 3 x MAX