500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

---

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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in 20 min find daily max for

bear complex
(power clean, front squat, push press, back squat, and a behind the head push press)
mark 3 of your heaviest sets

2 rounds
25 pullups
50 pushups
100 air squats
800 m run

30 min time cap

Every 90 sec 6 squat
6 rounds

LÄMMITTELY
3 x 40s./10s.
• Eturäkkikanto
• Takareiden venytys liikkeessä
• Tarjoilijakävely
• Kobra - Lapsen lepoasento
• Lonkan ulko- ja sisäkierto
• Kyykky - takareisi pumppailu
• Etuketjun avaus askelluksella

VOIMA, KYYKKY
Emom 23
1) Rack kyykky x 10-12
2) Hidas vuorikiipeilijä x 10-12
3) Askelkyykky x 10-12
4) Supermies boksilla x 10-12
5) Takakyykky kepin/tangon kanssa x 10-12
6) Lepo

A)C2bikex1000-800-600-400-200m
B)1arm DB Hang powersnatchx50-40-30-20-10/free hand shifts (DB16/10kg)
Timecap 20min

3 серии
-2*(15сек работа - 15сек отдых). трастеры 40%
-отдых минута
-30 сек Дп
------отдых 90 сек

*уч канат без ног+канат с ногами
*20 сек бёрпи ч/короб латерально
*6 взятий и толчков 40%
*отдых

Front squat 4x8 reps, then max reps @ 95%

AMRAP8
2-4-6-8-10…
Toes to Bar/hanging Leg raise
DB snatch/arm
Burpee over DB

3x
20-30sec chin over Bar hold/ring row yläasennossa pito
20-30sec push up bottom hold
40-60sec push up top hold
15-30sec L-sit between boxes