10 rounds of
250 row
10 wall balls

A: 8min emom 3x squat jump to box
B: FC lunge walk 3set
C: DB incline Bench press 3set
D: Deadlift 3x5
E: DB biceps curls 3set

5 ft
1000m bike @2kph
8 Power clean
6 Front squats
4 Push press
4 Bar facing Burpees
Bar @40kg

I Go, You Go
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% 1 RM Front squat
- 10 Bar over burpees
- 500m row/30cal AirBike

35min time gap

1rm squat clean

1. 5 Punnerrus + 5 Istumaannousu + 5-10 Kehonpainokyykky
2. 50m Farmers carry
3. 8/8 Yhden käden vauhtipunnerrus
4. 40s Soutu/pyörä

Core stability
-Keskivartalon hallinta on avainasemassa monessa liikkeessä, lähdetään hakemaan erilaisia harjoitteita kehittämään tätä!

WOD

15min EMOM (5rounds)
1. Erg
2. Amrap: 1 burpee + 1 air squat
3. 30-40sec Dual kettlebell overhead hold

Midbody Strenght
3 rounds
15+15 standing banded trunk twists
10+10 windmill @add weight each set
:30-45s side plank R/L
rest 1 min

2 rounds

10-12 french tricep turns with heavyish weight
20 banded tricep turns (green band+stick)
rest 2 min

Cool down
2-3 min light row
1+1 min banded bully strech
1+1 min banded lat strech
:30 banded tricep strech

Snatch + hang snatch , 8x(1+1)x 70% concentrate on technique

AMRAP7
6bmu/ 12 pull up
6 devils press
30 du

-rest 3min-

AMRAP7
9 thruster
9 toes to bar
30 du

-rest 3min-

AMRAP7
12 bar over burpee
12 kbs
30 du