C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
C2: Sidebend hipraise 8-10 x 3

70% 1RM (12.3)

1 min 1 rep
2 min 2 rep

5 Rounds for time of:

9 Thrusters 40/30kg
9 Pull Ups

20min pk sykkeillä:
run 400
3 wall climb
2 rope climb
80m farmers walk

Work on your DL technique. Keep the weights under 50% of 1 rm.

every 2min for 20min:
5 front squat squat @50-70%
5+5 kb front rack lunges @16/24

Tabata wall ball & sit-up, 16 intervals, alternating

6x 200m hill

Back squat 2x2x85%, 2x2x90%, 3x75%

3x2min rounds w/1min rest between rounds:
6 burpees
6 box jumps
6 push ups

tulos on kaikkien kierrosten yhteenlaskettu toistomäärä!