5min
Unbroken push up ladder

Armhävningar 3xMax

Every 2 min for 16 minutes, do

2 squat cleans
2 push jerks

Focus on quality

For Time:

Partner double grace
* 5 reps unbroken then switch
** in de rest time partner does 5 single arm DB burpee

• 10 minutes TC, then start with B2

E3MOM x 6

10 banded deadlift @80kg + 15kg band

Takaolkapää-soutu 5x20

Penkki 3x80%, 3x85%, 3x90%

Punnerrus istuen käsipainoilla 5x8-15

Leuanveto (kumpparilla) vähintään 55 toistoa

7 rounds
800m bike
25 goblet squats
15 burpees

Sopivasti painoa lisäten kolme snatchia kyykkyyn per 90sec.

Yht.10 kierrosta

Mitä teit?

Warm up EMOM 12 min, 40sec on/20sec off
-goblet squat
-shuttle run
-vertical lunges
-push ups

5x3min AMRAP
6 burpees
8 alternating single arm squat cleans
10 lateral over-and-back DB hops

Rest 1min between rounds