5 Rounds for time

200m run
10 single hand devil's press @ 22.5/ 15kg
200m run
10 GHD

Three sets of sixteen lateral dumbbell side raises.

Three sets of eight single arm KB snatches alternating hands (8 per arm, 16 total).

21-15-9 reps for time of:

• Dumbbell hang squat cleans
• Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

Wodi.

Te joitka teitte Summercupin teette täällä näkyvän ohjelman.

Three sets of fifteen reps of calf presses.

Ap
CF Rovaniemi’s wod 25.9

Ip
A.
5 rounds for time:
800m run
15 OHS
15 Bar facing burpees

B.
50 GHD (ab mat su)
5 rope climb (legless..)
50 HSPU
50 GHD (ab mat su)
5 rope climb (legless..)

4 rounds for quality:

12+12 split stance romanian deadlifts with dumbbells
15 hip thrusts with kettlebell
8 GHD leg raises + 10 sec. hold at the top

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 reverse lunge with bicep curl
10 alt db press
10-10m shuttle drops
10 kettlebell swings

Finisher
50 alt toe touch
1:00 quad stretch

A,
Back squat week 3, cycle 3
1x5@75%
1x3@85%
1x1+AMRAP @95%

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day and try to increase by 2,5-5kg from last week.

C,
Incline Dumbbell Press 15-15, using heaviest weight per set
Close Grip Bench Press 10-10, using heaviest weight per set
Tricep Press Down 10-10, using heaviest weight per set
Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth
portion of the bar

Try to increase 2,5-5kg from last week for each lift.

D,
For time:
Run, 400 m
-- then --
18-15-12-9-6-3 reps of:
Power Snatch, @34/25kg
Toes-to-bar

Goal: sub 14 mins

E,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
L Arm Farmers Carry, pick load 15m
10 L Arm Teapots, pick load
R Arm Farmers Carry, pick load 15m
10 R Arm Teapots, pick load